Archives


Wednesday – 151216

Just a few of the most Original Gangsters at CrossFit 314, c. Fall of 2012 And check out this photo of the gym back when we first opened: Warmup Spealler Warmup CrossFit Warmup Team WOD “Ages and Ages Hence” 4…

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Wednesday – 151202

Carl Paoli I love this guy. Check out THIS VIDEO, in which he discusses some prerequisites to the Pistol and thoroughly examines the good movement patterns that lead up to it. If you’re an advanced athlete at our gym, you…

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Tuesday – 151110

Nikki Cox – Double Under Speaking of awesome moms that are in the gym 5 days a week for years… Nikki, I just came across THIS POST that I wrote some 18 months ago. We are still ridiculously fortunate to…

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Thursday – 150924

The 6pm class got into a pretty heated debate this evening: Are there more women than men at CrossFit 314 that have their Muscle Up? Or vice versa? If you have your Muscle Up, do me a favor and cast…

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Wednesday – 150916

Warmup Spealler Warmup CrossFit Warmup WOD 800m Run 30-20-10 Double Under Situp 600m Run 30-20-10 Russian Kettlebell Swing 70/53 Box Jumps Over 24/20 400m Run 30-20-10 Goblet Squat 70/53 4-Count Flutter Kick Rob – Sub-30min Jesse – Stuck with Rob…

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Monday – 150727

Warmup Spealler CFWU Strength Back Squat 5 @ 50% 3 @ 60% 2 @ 70% 1 @ 75% 1 @ 80% 1 @ 85% 3+ @ 90% WOD 25-20-15-10-5 Goblet Squat 70/53 50-40-30-20-10 Double Under

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Saturday – 141220

Come get your fitness on at the 9am or 10am class, or the Dance Dance Revolution Bar Bell Club at 11am, but be sure to come back to the Coaches Appreciation Party to give Ben Marsh, Sara Coe, Mike Deelo,…

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Friday – 140509

Carl Paoli of Crossfit San Francisco As coaches, we get to see you for 60min a day, a few days a week. When you spend HOURS upon HOURS every day driving, sitting or standing in a bad position, no amount…

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