Big thanks to our friend CJ Martin, owner of CrossFit Invictus, for putting on a little coaching clinic up in Novato today. CJ is a great friend of ours and obliged me after dropping in for a visit today. A huge thank you to his MOM (pictured) and friend Annabelle for dropping in and taking class. If you are ever in the downtown San Diego area ,CrossFit Invictus is a must visit for all of our members. They will treat you like family down there as many of our members can already attest to.
Open Gym this Friday in San Rafael from 4 to 5:15pm. Remember we rotate the open gym on Fridays with Novato so next Friday from 4 to 5:15pm , Novato is where the open gym will be rocking.
Brilliant perspective from our own Heidi George.
A1. Power Clean 1.1.1 (cluster; take 10 sec between singles); rest 90sec; 4 sets
A2. Weighted Push up 6-8 reps; rest 90sec; 4 sets
B. Clean Pull 3 reps; 3 sets; rest 90sec (use 100-110% of best power clean, stay back on the heals during the 2nd pull)
C. Tabata mash up
Hang power clean (95/65)
Out of Town WOD
Tabata mash up