CROSSFIT MILPITAS

Team Progenex

The aftermath from Wednesday's workout. I heard it wrecked folks...

Remember that the next competitor's class is Thursday at 7:30p. Tuesday's we only had 4 people but reports are that it was a blast. I hope the program grows so we can keep it going!

Also remember that Thursday evening the switch to the new website will happen.

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WOD 04/18/13

Make up Day

CFCR

I'm going to start a new program called CrossFit in the Classroom. The purpose will be to teach about different topics related to CrossFit to our members who are interested. The first topic will be CrossFit theory. The session will be about 45 minutes long and limited to 10 participants. It will cost $5 to attend. A sign up link with date and time will go up later this week. My hope is to get ideas for topics from you as this continues.

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I talked with Sonny tonight and the CrossFit Milpitas/REVA clothing line has a website that's ready to launch! We will have all new gear to choose from later this week. 

WOD 04/17/13

For Time:

50 Double Unders
50 Wall Balls(m20#/w14#)
50 Double Unders
50 Pull ups
50 Double Unders
50 Back Squats(m45#/w33#)
50 Double Unders 
50 Push ups
50 Double Unders 

Cleaning

We are going to do this same format of cleans and front squats for 3 more weeks. The goal is to try and increase a little each time.

Don't forget tomorrow is the start of our new "sport of CrossFit" competitior program. The first session will be with Coach Steven at 7:30pm.

Our new website will go live on Thursday night. There will a video posted up on how to use the new features. 

WOD 04/16/13

3 rounds for time of:

Run 400m
15 OHS(m95#/w65#)
20 Push ups 

Favorite Cheat Meal

What's your favorite cheat meal? Mine is a hot fudge sunday with my dad's secret hot fudge recipe.

WOD 04/15/13

Every minute on the minute for 10 minutes:

3 Power Cleans
3 Front Squats 

Goal is to increase from last week.

Extra Credit - Max ring dips in 3 mins

Lions and Butterflies

Since it's post embarrassing pictures week, I had to join in. Let's try the you post the caption game again. I might give a prize if it's a good one. 

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**New Class**

The new 11am Saturday Class is on! 

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**New Website**

Next week will go live with our new website. It's a new design and some new functions. I'm very excited for the change and think the new functions will make our website a lot more interactive. 

WOD 04/13/13

9 am - Team Workout(Partners)

12 Minutes for max reps of:

Max Rep Squat Snatch(m135#/w95#)
10 Toes to Bar 

Rotate upon completion of 10 T2B

10am - Community Workout

Max rounds in 12 minutes of:

5 Hang Power Snatches
10 Toes to Bar(Scaled option is straight leg lift with kipping swing. Goal is to learn to push on the bar while lifting the legs.)

11am - Coached WOD

Max rounds in 12 minutes of:

5 Squat Snatches(m135#/w95#)
10 Toes to Bar 

Zombie Pose

WIth the recent explosion of The Walking Dead, zombies are surfacing everywhere...even CFM! Stacey's best zombie pose. 

WOD 04/12/13

Back Squat 3-3-3-3-3-3-3-3-3-3

Keep load the same through all 10 sets. Rest 2-3 minutes between sets.

SOC WODS

Years ago we had "Sport of CrossFit WODS". They're back.

We are starting a new Sport of CrossFit Class. It will be offered 3 days per week. Tuesday and Thursday, 7:30pm - 9:00pm and Sunday 10:00am - 12:00pm. Coach Steven will head the classes. These classes are mainly about increasing your total training volume and hitting movements/exercises that are not regularly always seen in our standard GPP. The classes are also about competiting and working out with people that will push you to work harder and vice versa.

Some pre-reqs:

• Advance knowledge of CrossFit movements. Ability to warm-up and workout safely & efficiently without supervision.
• Double unders
• Pull ups
• Handstand Push ups
• Ring Dips
• Squat Snatch
• Back Squat (men - 1.5x BW/women - 1x BW)
• Deadlift (men & women 1.75x BW)
• Clean & Jerk (men & women 1x BW)

If you have most of these and are just off on one or two, let us know. You're probably still good to go. 

We believe the community at CrossFit Milpitas is one of the gym's best attributes. We do not want this to turn in to a seperate group of athletes at our gym. No cliques! In order to maintain your eligibilty to the "Sport of CrossFit" classes you must attend at least 2 classes per week. This means do the CFM warm up, workout, and cool down with the class. For the time being this will be on the honor system.

We start the class next Tuesday, April 16th. If you meet the pre-reqs and want to compete, show up at 7:30pm. We will run with this for a while and see how it goes. Hopefully it grows and we can keep it going!

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WOD 04/11/13

Make up Day

Schedule Reminders

The group from last week's Saturday Community Workout. A few schedule reminders: Tomorrow, Wednesday, the 7:30p class is back on the schedule. Friday the 5:30p and 6:30p classes are back on schedule. Saturday the Team Workout will be at 9am, the Community Workout at 10am, and the new Coached WOD at 11am.

WOD 04/10/13

7 rounds for time of:

3 Muscle ups
5 Push press(m145#/w100#)
15 Sit ups 

What Went Down?

I wasn't there and still don't know the outcome of the blind paleo cookie competition. Inquiring minds want to know....

WOD 04/09/13

5 rounds for time of: 

21 Box jumps(m24"/w20")
15 Burpees
9 Deadlifts(m225#/w165#)

45 seconds rest between each round

Pounds

Pounds to everyone who completed the Open. Congrats to all who did it for the first time! As of right now CrossFit Milpitas is 48th place out of 147 in the Northern California Region. We will not be sending a team to regionals for the 2nd year in a row. I really thought we were going to make it this year. We have been working a new competitior's program, since the last one kind of fizzled out. I will be posting the details later this week. We wanted to wait until the Open ended to start it. 

Lori is sitting in 28th out of 1361 Women in Nrothern California and looks to be Regional Bound!!

Congrats Lori Green!

WOD 04/08/13

Every minute on the minute for 10 minutes of:

3 Power Cleans
3 Front Squats

75%-85% of your 1RM 

extra credit - max HSPU in 3 minutes

It's Been A While

We haven't done a "you post the caption in quite some time", so here's it is. Best caption wins.

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**Summer Memebership Deal**

We are offering a 3 month summer membership deal for first time members for $549. Perfect for students coming home for the summer months or family members who have wanted to give CrossFit a try. This will be offered until June 30.

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**Normal Schedule Back Next Week and an Added Class**

The Open ends this week and our classes will back to their regular scheulde next week. Also, There has been numerous requests to add a coached class on Saturday's. Starting next week we will have a coached class at 11am. 9am Team Workout, 10am Community Workout, 11am Coached Workout.

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WOD 04/06/13

9am Community Workout
10am-12p 13.5 CF Open(Please show up at 10am if you plan on doing the Open. BBQ Potluck will be after the workout. You are welcome to the BBQ even if you are not working out.) 

Pain Face

Pain Face's are an everyday occurrence at CFM. Zander sent me these awesome photos and I had to celebrate some of our latest pain faces!

Don't forget to come joing the BBQ Potluck this Saturday!

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WOD 04/05/13

13.5

4 minute AMRAP of:

15 Thrusters (m100#/w65#)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.

BBQ Reminder

Our End of The Open BBQ Potluck is this Saturday after the Open class. The sign up sheet is in the gym. CrossFit Milpitas will provide the meat. Come and do Fran over and over and over and over then hang out with friends and eat good food!!

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WOD 04/04/13

Make up Day

ReCap Um

We hope you all are finding the new whiteboards useful. We are glad they being used but there have been a number times that the caps on the dry erase pens have been left off. They end up drying out and we have to toss them. Please cap your pens and put them back after you use them.

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**13.5**

The last Open workout will be released tomorrow at 5pm. We will be in the office watching our friend Jason Khalipa go head to head with 2012 CrossFit Games Champ, Rich Froning. Go get em Jason!

WOD 04/03/13

3 rounds for time of: 

18 Power Cleans(m115#/w75#)
18 Pull ups
Run 300m 

Original Gals

All the girls here are OG at CFM. Who can be the first to name them all? If you're in the picture you can't play...

WOD 04/02/13

3 rounds for time of:

10 Thrusters(m135#/w95#)
10 Burpees