Tuesday, June 27, 2006

First SFCF Seminar!

That's right, if you missed it, SFCF officially kicked off our seminar series. This month we spent some quality time talking about the squat and deadlift, and we added a little kipping practice. Some of our athletes even set personal deadlift records! Nice going gang. And, if you missed out on the unveiling of the first CFSF T-shirt, talk to Adrian or Kelly about getting yours. Thanks to everyone who made the day pretty cool. Look for more "strength bar-b-q's" in the near future.

Coach K

Bozman Speaks (we listen)

PVC mmmm, PVC

Effortless Effort. Adam pulling on his way to 315!

Friday, June 16, 2006

Wednesday, June 14, 2006

No Class This Friday Morning. Spread the Word

No Class this Friday. We will be having a StrongMan/Woman contest on Saturaday.

As a reminder, BarbQue, Lifting, T-shirts a week from sunday at Noon.

Coach K

Sometimes will is enough

Five pullups
Ten Push ups
Fifteen squats

On the minute for 30 min.

This is a task for which there is no easy out. It simply takes guts,verve, and will.
Here are the poet-warriors of SFCF testing theirs.

Lactic early, lactic often!


The Twin Towers of Power. All rounds completed. Aneel and Adam move to 1+! Nice lads.

Friday, June 09, 2006

Built for Speed

Ahh, the old sleds of dread! It turns out that using these sleds right after a heavy squat allows us to activate our speedier selves. Here is the crew getting in touch with their inner speed demons.

Form follow function. Proof? See Tom's quads.

Pam Black, activation phase.

Aneel at the end of his speed run

Pam Black trying out her newly potentiated acceleration

The sled chariots of leg fire always wait

Sunday, June 04, 2006


Hey gang, just a bit of information...

1) The gymnastics day-trip that was happening this Sunday (June 11th) in Novato is a no-go. Instead, we're going to go ahead with our own in-house technique workshop, but due to the unexpected circumstances, it will be bumped back to Sunday June 25th at noon. We'll have a BBQ and make an afternoon of it, so get ready! The first ever Crossfit San Francisco T-shirts will be unveiled as well...

2) Now that summer's here (or about as close as it gets...this is San Francisco), be sure to stay hydrated and bring your water. Saturday's class had everybody sweatin' and it was only 8am! Say no to heatstroke and dehydration!

That's it for now. See you all during the week,

Coaches K & A