Had to repost this picture because Pete told me his dad has been the maitre de’ at the House of Prime Rib for 60 years! Mmmmm, creamed spinach.
Open Gyms on T/Th at noon in SR, 7pm Wed night in Novato every week and 4pm Friday in Novato this week. Also 4pm in Mill Valley from now on. Lots of OG options!
This Sunday is Seminar #2: The Foundation of Fitness- Strength. The Squat, Deadlift and Press. 1pm in San Rafael.
Register for the CrossFit Open. We now have teams for all four gyms. Gonna be a good time.
A1. Russian Step Ups (barbell loaded on shoulders in back); 14-16 reps/alternate (7-8/leg) or Floor Press /Bench Press 5-3-1-5-3-1 (your call because of Open WOD)
A2. Ring Rows; AMRAP
rest as needed; 4 working sets
AMRAP Burpees touching 6″ above reach.
Out of Town WOD
7 min AMRAP Burpees touching 6″ above reach.