Tons of Fun

A little strength work tonight to round out the metabolic burn from last night...

Points to remember when working towards great strength:

1)Holding your breath is a very natural way to stabilize your spine.

2)Work your grip. Everybody can benefit from stronger hands.

3)Move deliberately and focus on technique. Heavier weights demand heavier concentration.

4)Use your new-found strength for only good ends, never evil!

That's it for tonight. And remeber the words of Olympic lifting Guru Jim Schmitz, "Weightlifting is fun. Lifting more weight is more fun!".

-Bozman







Bingo helping Christy get it done.

New Toys, Fresh Meat

As promised, the daily update! Kelly and I have made a renewed commitment to keep this blog wheel turning.

Big Thanks to Aaron for spying some tires for us. We broke 'em in this morning and followed up with a quick Fran.







Ghost B during the 'christening'







Aneel, Franin' it up










We've also had a few fresh bodies stop by the AM crew lately, Barb on Friday and Steven today. Welcome both of you!!

Also wanted to introduce a not-so-new-comer to our SFCF family. Marty (pictured below after a slightly modified Helen) has been working with Adrian for about 7 weeks now...he keeps threatening to make it out to a class someday soon, so keep an eye out for him. That's it for now, see you all later in the week.




-Bozman

Marin Rowing and Important Wall Ball Variation

Hey Gang!


San Francisco Crossfit is very pleased to announce that we are the Strength and Conditioning Program for the Marin Rowing Association Women's Varsity Crew!



Georgia and coach K are working on a top secret new version of Wall Ball.



REMINDER! Wednesday morning class has been replaced with a wednesday evening 7pm. class!

coach K

Labor Day Monday

Hey Gang,

We decided on moving Monday's workout to 8am due to the holiday weekend. Spread the word and see you there!