Today's WOD:
At your local track:
Five sets, each for time, of:
200 Meter Sprint
Rest 2 minutes

Three sets, each for time, of:
400 Meter Sprint
Rest 3 minutes

Two sets, each for time, of:
800 Meter Sprint
Rest 5 minutes

Regional Week - Class Schedule:
Saturday, May 31st: CLOSED - Watch Day 2 of the NorCal Regional live feed!
Sunday, June 1st: CLOSED - Watch Day 3 of the NorCal Regional live feed!
Monday, June 2nd: CLOSED -  We will provide you with a fun outdoor workout to do.
Tuesday, June 3rd: Normal Class Schedule

Today's WOD:

BEACH WORKOUT - in soft sand

Six rounds for time of:

Sprint 25 yards out

Sprint 25 yards back

25 Burpees in the sand

Bear Crawl 25 yards out

Walking Lunge 25 yards back

Rest 2-3 minutes (or preferably, tag your partner and rest while they run through the whole round)

Regional Week - Class Schedule:
Friday, May 30th: CLOSED - Watch live feed of the NorCal Regional! 
Saturday, May 31st: CLOSED - Watch Day 2 of the NorCal Regional live feed!
Sunday, June 1st: CLOSED - Watch Day 3 of the NorCal Regional live feed!
Monday, June 2nd: CLOSED -  We will provide you with a fun outdoor workout to do.
Tuesday, June 3rd: Normal Class Schedule

Today's WOD:
A. Three sets, not for time, of:
Front-Rack Mobilization x 60-90 seconds
K-Star’s Keg Drill Overhead Stretch x 60-90 seconds
(demo starts at 3:15)

B. Take 15 minutes to today’s 1-RM Split Jerk.

C. 4 sets for max reps of:
Against a 3-minute running clock, complete:
Row 500 Meters
Kettlebell Swings (70/53 lb) x Max Reps
Rest 3 minutes

Regional Week - Class Schedule:
Thursday, May 29th: Normal Class Schedule
Friday, May 30th: CLOSED - Watch live feed of the NorCal Regional! We will also provide you with a fun outdoor workout to do.
Saturday, May 31st: CLOSED - Watch Day 2 of the NorCal Regional live feed! We will also provide you with a fun outdoor workout to do.
Sunday, June 1st: CLOSED
Monday, June 2nd: CLOSED -  We will also provide you with a fun outdoor workout to do.
Tuesday, June 3rd: Normal Class Schedule

Today's WOD:
A. Three sets, not for time – slow and perfect:
Air Squats with Mini-Band Around Knees x 10 reps
Bird Dogs x 10 reps per side

B. Five sets of:
Back Squat x 3-4 reps @ 4111
(MUST move up in weight from last week by 4-6%)
Rest 2-3 minutes

C. Five sets for times of:
Row 350 Meters
15 Burpee Box Jump-Overs (24/20")
Rest 2 minutes

Regional Week - Class Schedule:
Wednesday, May 28th: Normal Class Schedule
Thursday, May 29th: Normal Class Schedule
Friday, May 30th: CLOSED - Watch live feed of the NorCal Regional! We will also provide you with a fun outdoor workout to do.
Saturday, May 31st: CLOSED - Watch Day 2 of the NorCal Regional live feed! We will also provide you with a fun outdoor workout to do.
Sunday, June 1st: CLOSED
Monday, June 2nd: CLOSED -  We will also provide you with a fun outdoor workout to do.
Tuesday, June 3rd: Normal Class Schedule

Today's WOD:
A. Three sets, not for time, of:
Roll to Candlestick x 6-8 reps
Double-Unders x 30-40 reps

B. Six sets of:
Clean x 1.1.1 @ 80-90%
(rest 10 seconds between singles)
Rest 2 minutes between sets

C. Five rounds for time of:
Run 400 Meters
10 Hang Squat Clean (155/105 lbs)

Regional Week - Class Schedule:
Tuesday, May 27th: Normal Class Schedule
Wednesday, May 28th: Normal Class Schedule
Thursday, May 29th: Normal Class Schedule
Friday, May 30th: CLOSED - Watch live feed of the NorCal Regional! We will also provide you with a fun outdoor workout to do.
Saturday, May 31st: CLOSED - Watch Day 2 of the NorCal Regional live feed! We will also provide you with a fun outdoor workout to do.
Sunday, June 1st: CLOSED
Monday, June 2nd: CLOSED -  We will also provide you with a fun outdoor workout to do.
Tuesday, June 3rd: Normal Class Schedule

Today's WOD:
Scheduling Reminder: We will be following a Holiday Schedule today in honor of Memorial Day. 
A. Two sets, not for time, of:
Banded Monster Walks x 10 steps fwd/10 steps bkwd
Banded Lateral Walks x 10 steps in each direction
Banded Squats x 10 reps @ 3211

B. "Murph"
For time:
Run 1-mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1-mile

8:30am class (CLOSED): Jorge, Wayne, Mark, Bob Kinzie, Danny, Kirrily, Josh K, Nick Lee, Orion, Leslie, Julie, Joy Kinzie, Kaitlin, Kellie, Shelley, Joanna, Anela, Charlotte, and Phoebe

10:00am class (CLOSED): Adam G, Aaron, Ryan S, Jose, Jon, Felix, Kyle, Alicia, Brie, Kate, Jade, Linzy, Janet, Syd, Lai Lai, Peggy, Sarah, Dusti, Marsha, and Dusti

11:30am class: Ken K, Chad H, Harmony, and Kathleen

Class Schedule for next week!

Hey gang! Just wanted to remind you of our modified Class Schedule for next week. Your two teams will be leaving for San Jose on Tuesday, so we have awesome substitute coaches in the line-up for the week. We will be closed on Friday, Saturday, and that following Monday, but all other days will have normal class schedules. You can watch all the live action of the NorCal Regionals on the CrossFit Games website.

Monday, May 26th: "Memorial Day Murph" (Holiday Schedule: 8:30am, 10am, and 11:30am classes)
Tuesday, May 27th: Normal Class Schedule
Wednesday, May 28th: Normal Class Schedule
Thursday, May 29th: Normal Class Schedule
Friday, May 30th: CLOSED - Watch live feed of the NorCal Regional! We will also provide you with a fun outdoor workout to do.
Saturday, May 31st: CLOSED - Watch Day 2 of the NorCal Regional live feed! We will also provide you with a fun outdoor workout to do.
Sunday, June 1st: CLOSED
Monday, June 2nd: CLOSED -  We will also provide you with a fun outdoor workout to do.
Tuesday, June 3rd: Normal Class Schedule