Wednesday November 15, 2017

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Warm Up 40 (No Measure)

2:00 Min Double Unders/Skipping

20 PVC Thrusters

20 PVC Pass Throughs

20 Duck Walks (half forward/back)

10 Superman (holding PVC)

10 Hollow Hold (holding PVC)

+

2 RNFT:

10 Hydrant w/ leg extension (/side)

10 Rainbows (/side)

Metcon (3 Rounds for reps)

3 Rounds of:

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95-115/80-95/65)

15 Burpee Box Jump Overs (24/20)

Rest 4:00
Scale 1:

23/18 Row

18 @ 95/65-85/60-75/55

12 BBJO

Scale 2:

19/15 Row

15 @ (75/55-65/45-55/35)

9 BBJO

Plank/Wall Sit (No Measure)

5 Rnds:

45sec Plank

15sec Off

45sec Wall Sit

15sec off

Introducing the Peninsula CrossFit team

Meet the fitness experts that are here to help you achieve your goals

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Our founder

Peter Randsmith

If you’ve ever browsed the internet looking for workout advice, you know how difficult it is to identify programs that work. Even experienced gym-goers get caught up in workouts that promise massive gains in six weeks or less.

That’s why our gym is so valuable for so many people. Instead of doing the research yourself, we’ve done that part of the work for you. All you need to do is show up and give each workout your all.

Some people get their motivation from slow and steady improvement, while others thrive on competition. No matter what your style, we offer a space where you can see results more quickly than other gym routines, as long as you put in the hard work.

What sets CrossFit apart from other workouts and gyms is that we believe in combining strength with endurance for maximum performance. We want you to get strong and capable and see the difference functional strength can make in your life.

Our coaches

Byron Hardy

Byron has done it all, from bodybuilding to powerlifting, and even gymnastics. He’s passionate about fitness and wants to help you achieve your fitness goals. No matter what your current level, he’ll find the perfect program and create a diet plan that works for you.

Kari Robinson

Kari Robinson is a dedicated athlete with a background in gymnastics. She believes that everybody has the potential to achieve their goal, as long as they have a plan. Kari’s happiest when providing one-on-one training with clients and watching them as they get stronger, fitter, and more confident on their fitness journey.

Mel Daniels

Mel Daniels has competed in numerous events. She lives and breathes the sport and loves sharing her knowledge and passion with others. Mel believes that the critical element to success is determination and hard work, which is why she’s gotten a reputation as one of our gym’s most intense coaches.

Byron Hardy

Byron has done it all, from bodybuilding to powerlifting, and even gymnastics. He’s passionate about fitness and wants to help you achieve your fitness goals. No matter what your current level, he’ll find the perfect program and create a diet plan that works for you.

Kari Robinson

Kari Robinson is a dedicated athlete with a background in gymnastics. She believes that everybody has the potential to achieve their goal, as long as they have a plan. Kari’s happiest when providing one-on-one training with clients and watching them as they get stronger, fitter, and more confident on their fitness journey.

Mel Daniels

Mel Daniels has competed in numerous events. She lives and breathes the sport and loves sharing her knowledge and passion with others. Mel believes that the critical element to success is determination and hard work, which is why she’s gotten a reputation as one of our gym’s most intense coaches.

Byron Hardy

Byron has done it all, from bodybuilding to powerlifting, and even gymnastics. He’s passionate about fitness and wants to help you achieve your fitness goals. No matter what your current level, he’ll find the perfect program and create a diet plan that works for you.

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Book a free intro today so we can learn all about you, your goals and how we can help you reach them
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