Shoulders UP!

Becoming a strong and stable athlete requires serious work overhead.
Working over-head requires the shoulders to actively support the working load in a way that clears the scapula out of the way of the arm, and insures that the musculature of the shoulder complex is doing the work--not the shoulder's connective tissue.

When we coach an athlete with weight overhead, our cue is "shoulders UP!". Armpits in ears pretty much guarantees that our athletes are in a safe, stable, and strong position.

So the next time you are putting that case of beer away on the high shelf, remember: Shoulders UP!

Check out some of the CFSF ladies being good overhead citizens.

Coach K

It's All About the Triple

...Triple extension that is. At Crossfit, much of what we do is practicing getting the ankle, knee, and hip into a powerfully extended position. The pictures of some of our athletes below can attest to this. Much of performance, physical competence, and movement fluency can be directly correlated to how well an athlete can generate force from the triple extended position. Nearly every sport imaginable has, at it's core movement, this veritable tri-fecta of force. Got yours?


Here are the some of the SFCF Kids demonstrating their triple extension competence.

Coach K


TOM

Will

Kitty

Stair Way to Hell?

You can tell a lot about a group of people that think running 300+ sand stairs in the rain is gonna be fun. Seriously.

Check out the mosters that took the challenge!

Nice work crew!

coach K

Saturday Workout at the Sand Stairs!

Hey Crew!
There is going to be an electric car rally at our site this saturday so.....
We'll be having workout this sat at 8am at the Fort Funston sand stairs!

Directions: Fort Funston. Pretty easy to map quest or google maps!

Getting there:
• From southbound Highway 35 in San Francisco, pass John Muir Drive, then take the first right (signed Fort Funston). Bear right and continue to the parking lot.
• From northbound Highway 35 in San Francisco (just north of the San Mateo County border), make a U-turn at John Muir Drive. Drive southbound and take the first right (signed Fort Funston). Bear right and continue to the parking lot.

Just south up the hill, past the zoo along the coast, beyond ocean beach.

Call Kelly with questions 415-350-9761

Coach K