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CrossFit 580 • CrossFit & Fitness in Livermore California

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Pleasanton CrossFit

SUNDAY WOD 6/14/15

CrossFit WOD FITNESS + PERFORMANCE Recovery Day/Make Up a WOD you missed or Boot Camp WOD A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Star
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Team CrossFit 580 take 1st and 4th place at the Apricot Rhinofit RX Invitational!

Congratulations to TEAM CF580 on finishing 1st (Heather B. and Samier A.) and 4th place (Kevin K. and Christina H.) at the Apricot Rhinofit RX Invitational!      
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SATURDAY WOD 6/6/15

TEAMWORK! Schedule for Today: 8am-9am: CrossFit Group WOD Class w/Coach Heather 9am-10am: CrossFit Group WOD Class w/Coach Heather 10am-12noon: OPEN GYM HOUR NEW WAVE:) (10am SKILLS CLASS cancelled, and will return next week) CrossFit WOD PERFORMANCE + FITNESS Workout of the Day In te
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THURSDAY WOD 6/4/15

CrossFit WOD PERFORMANCE + FITNESS   Workout of the Day A. EMOM (Every minute, on the minute) for 30 minutes: Minute 1 – 30 Double-Unders -OR- 40 seconds of Double-Under technique work if you’re still perfecting your double-unders Minute 2 – 10 Burpees Minute 3 – 15 Kettlebell Sw
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WEDNESDAY WOD 6/3/15

CrossFit WOD FITNESS Workout of the Day A. 5 sets of: Front Squat x 6 reps @ 2011 (use more weight than you used on May 21, 2015.) Rest 60 seconds Double-Kettlebell Overhead Carry x 100 Meters Rest 45 seconds B. Complete as many rounds and reps as possible in 12 minutes of: Row 250 Me
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THURSDAY WOD 5/21/15

CrossFit WOD FITNESS Workout of the Day A. EMOM (Every minute, on the minute) for 12 minutes: Minute 1 – Supine Ring Rows x 8 reps @ 2111 Minute 2 – L-Seated DB Press x 8 reps @ 2011 Minute 3 – Tempo Push-Ups x 10 reps @ 1111 B. EMOM (Every minute, on the minute) for 21 minutes: Minut
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SATURDAY WOD 5/2/15

CrossFit WOD DYNAMIC WARM UP Coach Choice PARTNER WOD Teams of 2 complete: “Eva” 5 Rounds: 800M Run 30 KB Swings  (American)  ( M-53#/W-70#) 30 Pull UPs One teammate will start the WOD, other teammate will complete 30 Mountain Climbers + 5 Burpees Once Mountain Climbers an
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FRIDAY WOD 4/24/15

  CrossFit WOD DYNAMIC WARM UP Row/Airbike 3 mins Mobility Bodyweight Warm Up Olympic Barbell Warm Up-3 POS Clean Coach Led STRENGTH 3 Sets  High Hang Clean (High Thigh, Power Position) + Hang Clean (Below Knee) + Clean @ 0-60% (Focus on body position and timing) Every 90 seconds
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1RM TEST WEEK-Starts Monday 4/27/15

You have been working hard with this current squat and volume cycle, dialing in your nutrition and making awesome strength and conditioning gains. You also just got your first few strict pull ups and many other “firsts”.  As we are approaching the end of this squat and vol
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FRIDAY WOD 4/17/15

  CrossFit WOD DYNAMIC WARM UP Coach Choice Skill: Clean STRENGTH 3 Sets  High Hang Clean (High Thigh, Power Position) + Hang Clean (Below Knee) + Clean @ 70% (Use this as a warm up for next portion.  Focus on body position and timing) 4 sets of 1 cleans (singles) @ 90%  1RM *15-
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