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Happy Birthday Mike Ramirez!!!! Mike Ramirez’s Birthday WOD. The junk yard dog warm up: 2 parts, each done with a partner. Part 1: Partner A sits on the deck with his arms to the side(parallel to the deck)and legs out front touching each other. Partner B starts behind partner A, jumps over arm 1, turns 90 degrees, jumps over the legs, turns 90 degrees and jumps over arm 2, then turns 180 degrees and repeats going the opposite direction…this is 1 rep. [ 62 more words ] http://www.maxfitnesscrossfit.com/wod-31317/

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Warm-up • 400 meter run 2 rounds: • 15 PVC Good Mornings • 15 PVC Overhead Squats Mobility 2 rounds: • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left Core 4 rounds: • 15 Lying Leg Raises • 10 Evil Wheels WOD 8 rounds for time: • 200 m Run • 5 Power Cleans 135/95 • 1 min Rest http://www.maxfitnesscrossfit.com/wod-21417-self-care-is-sexy-happy-valentines-day/

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Warm up: 400 m run 2 rounds 20 jumping jacks 10 jumping squats 5 burpees Mobility: 30 sec. Couch stretch Spiderman lunge Kickstand stretch Calf stretch Strength: Back squats 1 X 10 @ 50% 2 X 5 @ 65% 2 x 3 @ 80% 1 x 2 @ 85% Core: Tabata Hollow body crunches (first 4 rounds) Bird-dog planks (last 4 rounds) 10 min E2MOM: 10 Hang Power Cleans (95/65) 10 lateral bar-over burpees http://www.maxfitnesscrossfit.com/wod-13017/

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Welcome back WOD Warmup 3 Rounds Not For Time: • 15 Jumping Jacks • 15 Air Squats • 15 Spider man Push Ups Core Tabatta • Hollow body hold • V-ups • Plank Hold Conditioning 20 Minute AMRAP: • Hang Power Clean 95/65 • Push Press • Front Rack Lunge Reps: 1, 2, 3, 4, 5 + … Cool down with Jump Rope. Work on double unders http://www.maxfitnesscrossfit.com/wod-11617/

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We are so excited to announce that we are open tomorrow. Regular hours and classes for all our athletes. Thank you all so much for your patience. We have missed you all and look forward to getting back into the groove. http://www.maxfitnesscrossfit.com/we-are-opening-tomorrow-with-regular-hours/

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WOD-1/3/17 Happy Birthday Scott Dobroski!!! Warm up: 2 rounds 20 Jumping Jacks 17 Sit Ups 20 Over Head Squats 17 Good Mornings 20 Toe Touch Sit Ups 17 Back Extensions Mobility: 1 min Spider-Man Pike Rig assisted pigeon Strength: Tabata: Front Squat 50% Tabata: Back Squat 50% Core: Tabata Sit-ups W/plate 25/15 Conditioning: Scott’s Bday WOD 3 RFT 20 Wall Balls 20/14 17 Burpees 20 Med Ball Cleans 20/14 17 Pull Ups 20 Push ups 17 KBS 53/35 20 Double Unders 17 I- raises http://www.maxfitnesscrossfit.com/wod-1317-happy-birthday-scott-dobroski/

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

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Warmup: With band 10 passthroughs 10 pull-aparts 16 lunges 15 grasshoppers 14 leg swings (7 each side) 13 burpees 12 windshield wipers on wall (6 each side) 11 good mornings (hands behind neck) 10 inchworms with 1 push-up Strength: Shoulder press 1×5 @ 60% of 1 RM 3×3 @ 75 2×2 @ 80 2×1 @ 90 15 Min Amrap of: First, row 30 cals Then with remaining time Complete amrap… 5 Dips 10 Hang power cleans (115/75) 15 Russian KBS (53/35) http://www.maxfitnesscrossfit.com/wod-122716/

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Today’s board. Great work everyone. To all those traveling for the holidays days. May your journeys be safe. Happy Holidays to everyone.

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Happy Birthday Harmeet! Run 200 m run KB warmup 10 KB Russian twists 6 single arm OH lunge L 6 single arm OH lunge R 10 halos L/R (light kb) 10 good mornings 10 single leg RDL (R) 10 single leg RDL (L) 10 SDHP 10 American KBS 5x3x1 rest 1 minute between sets 5 Deadlifts (55-65% of 1 RM) 7 KB SDHP (53/35) 9 KBS (53/35) 20 Double Unders 30 Russian twists (20/14) (right=1/left=1) +5 Rounds, Rest 1 Minute ++3 Rounds, Rest 1 Minute +++1 Round http://www.maxfitnesscrossfit.com/wod-122016-happy-birthday-harmeet/

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Warm up: 2 rounds 10 Star Touches 5 Burpees 10 Sampson Lunges 10 Overhead Squats Mobility: 30 secs Spider-Man Pike Rig-assisted piriformis stretch Banded thoracic stretch Tabata Front squat at 50% of one rep max Tabata Overhead squat 50% of one rep max Tabata hollow rocks Score for each Tabata is the lowest number of reps executed in any one of the rounds. Burn out: Coaches choice http://www.maxfitnesscrossfit.com/wod-121216/

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General Information

NameMax Fitness CrossFit
OwnerMazen Nassar
Websitewww.maxfitnesscrossfit.com
Phone415-860-3823
Emailmaxfitnesscrossfit@gmail.com
Address1251 Folsom St.
San Francisco, CA 94103

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