Saturday February 17, 2018

Peninsula CrossFit – CrossFit

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Poster Warm Up (No Measure)

-Pick a Row, Run or Skip

-Pick three movements and do 15 reps.

-Vary movements each workout.

-5 min mobility

Metcon (3 Rounds for reps)

AMRAP 3: Calorie Bike

AMRAP 2: Front Squat

AMRAP 1: Pull-ups

Rest 2:00

AMRAP 3: Calorie Row


AMRAP 1: Push-ups

Rest 2:00

AMRAP 3: Double Unders

AMRAP 2: Push Press

AMRAP 1: Air Squats
If doing single unders they are worth half a rep.

Athletes will work for six minutes straight in “Hot Seat” before resting for two. Each round is scored separately as total reps. To make it simple, athletes can keep a running count from movement to movement. The weight on the barbell should be something that athletes are capable of competing 15+ repetitions when fresh.

Class schedule

Group training

Workout in a high energy group environment. All classes are lead by an expert coach.


Stretch it out as you recover from your strength and conditioning workouts. Namaste!

Open gym

Do your own thing? No problem. Come on in and work on whatever you want.

Our clients see incredible results

Achieve your goals at Peninsula CrossFit.

  • Day one

    Increased brain functions and boosted mood

  • Week one

    Improved energy and better health

  • Month one

    Increased metabolism, changes in muscle mass & overall fitness

  • Month three

    See-it-in-the-mirror results

  • Month six

    Compliments from friends/family & a healthier, more efficient heart

  • One year

    Increased life expectancy, better bone density and mental health


With membership options starting at $199 per month, we have a fitness solution for every budget. Learn more about our memberships, click the button below.
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