Bugger!

Spend 20min on any Gymnastic movements.

For Time
20 Burpees

21-15-9
Front Squat 60kg/40kg
Push-Ups

20 Burpees

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GRACE

Spend 30min working on Power Clean, Squat Clean, Push-Press, & Push-Jerk.

GRACE
30 C&J for time @ 60kg/40kg

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B1

Private Benjamin Ranaudo, was killed in Afghanistan by a IED. He was just 22. Ben trained at CFNQ before being deployed.

Deadlift

5,5,3,2,1

B1

Private Benjamin Ranaudo

Three rounds for time of

Run 400m

21 KB Swing, 24kg

15 Knees to Elbows

9 Ring Dips

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Rest Day

San Francisco CrossFit is basically a parking lot, a canopy and two shipping containers. It’s also San Francisco’s best fitness facility, according to readers of SF Weekly. Mike Warkentin explains why.
Behold the modern fitness center.
Its selectorized machines gleam under spotlights. Someone triumphantly breaks the 150-pound mark on the torso-rotation machine as another person gives the hip flexors a proper thrashing during a set of biceps curls. A spin class begins in an air-conditioned studio where Top 40 hits are pumped out of an expensive stereo.
All that’s missing is a plaque from SF Weekly proclaiming the facility San Francisco’s Best Fitness Gym. That plaque, however, will not be forthcoming.
The title actually belongs to San Francisco CrossFit, which was awarded the accolade on May 20, 2009, as part of the readers’ poll portion of SF Weekly’s Best of 2009.
“If they had a category for best place to train under a canopy in a parking lot, we would have definitely taken that title, too,” jokes SFCF founder Kelly Starrett.
Canopy or no canopy, the fact remains that the rugged CrossFit affiliate managed to beat out a host of high-tech fitness. At CFSF, the equipment isn’t pretty. In fact, some of it looks positively post-apocalyptic—but it works.
“This experiment has been replicated a thousand times across the United States and across the world, and I think we showed that you don’t need a fancy gym. You need the quality core equipment and programming that is CrossFit. You may not even have walls, and yet this is good place to train in the city.”


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Countdown

400m run

10-9-8-7-6-5-4-3-2-1 reps, with a 200m run between sets..

Thrusters 40kg (30kg)

SDHP 40kg (30kg)

Pull-ups

Finish with a 400m run...

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