We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More


Monday, October 5, 2009


Working Hard
Working Hard






Workout of the Day

10-9-8-7-6-5-4-3-2-1 reps for time:


slam ball

toes to bar

1 suicide = 50 ft shuttle run along the length of the rubber mats and back

Slam Ball = Lift a no- or low-bounce medicine ball overhead. Slam it to the floor between your feet, chasing it with a squat. We’ll use the Dynamax balls and slam them onto the crash mat.  Re-grab the ball immediately following whatever bounce occurs. If the ball does not bounce at all, simply re-grab as soon after it lands as possible. Stand from the squat and return the ball overhead. Repeat.  Watch Video

Mobility Mondays

Stretch Your Psoas Peoples

The psoas (soh-as, like the P in pneumonia) is a nasty little critter of a muscle. And as an aside, it is the fillet Mignon of the human body (helpful if you should crash your plane with your Crossfit team in the Andes.

Read more from Coach K-Star at San Francisco CrossFit….


Free Intro

Talk with a coach about your goals, get the plan to achieve them.

fill out the form below to get started!

Take the first step towards getting the results you want!