Thursday May 28, 2020

Peninsula CrossFit – CrossFit

Welcome Back!

Join us on Zoom!
From a laptop click on the link:

From a Smartphone, download the zoom app and Join Session ID:

A note on programming, equipment, and expectations inside the gym.

We will not be programming specific weights (volumes)
for the majority of workouts posted. This is to assist with your re-integration into the gym and the reality of equipment availability. Rx’d, stars, and scales won’t be programmed for the time being. Each coach will work with the class to communicate the intended stimulus desired.

The workout stations that have been set up are good, but they aren’t perfect. They won’t contain every piece of equipment for your ability level and workout. There will be no trading or substituting of equipment between stations or for equipment that isn’t on the floor.

Under no circumstance are barbells, regardless of loading, to be dropped. Barbells are, in all circumstance, intended to be lowered to the ground under control. The workout space allotted to us does not allow for dropping of barbells under any circumstance. If you can not follow this safety guideline you will be asked to leave.

“Reject Ego, Embrace Scaling.” We’ve all been away from the gym for awhile. None of us should hold ourselves to our old standards and abilities. Treat every lift, movement, and rep like it’s brand new to you. Your old maxes and PR’s don’t exist anymore. This is the perfect opportunity, the perfect excuse, to start from scratch and build a solid foundation. Attack your weaknesses and dial in your technique and mobility.

And most importantly… Have Fun!

Warm-up (No Measure)

Cardio: 3 Min

Mobility: Pigeon Pose

Bretzel Stretch


2 Sets of

10 Deck Squats

10 Plate G2OH

10 Static Samson Lunges
0-15 Min RT

Metcon (2 Rounds for time)


Pistols or x3 Air Squats

Hang Clean and Jerk (barbell or alt. DB)

Rest 2 min


Lungester (R/L Reverse Lunge + Air Squat)

Snatch (barbell or alt. DB)
15-45 Min RT

Feel free to use barbell, DB or KB. First round should be sub 10 min.

Metcon (No Measure)


20 DeadBug

10/10 Bird Dog
45-55 Min RT