Wednesday May 27, 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: 8797865035

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. You’re old maxes and PR.’s don’t exist anymore. This is the perfect opportunity, the perfect excuse, to tear yourself down and start from scratch. Attack your weaknesses and dial in your technique and mobility.

And most importantly… Have Fun!

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 1-2 Min


2 Sets of:

10 Hollow Hold PVC Pull Down

10/10 Quadruped shoulder taps

10 KB Swings

10 Step Ups
0-15 Min RT

Metcon (No Measure)


4-8 Pull Ups
15-30 Min RT

strict, jumping, kipping, ring row, etc.

Metcon (AMRAP – Rounds and Reps)

2 x AMRAP 7 Min:

15 T2B

12 Box Jumps

15 KB Swings

3 Min Rest
30-55 Min RT

Start your second AMRAP where your first one left off.

Perfom AbMat sit ups and step ups of you aren’t comfortable with T2B and box jumps.