Who we are...

CrossFit Silicon Valley is the second home to passionate coaches and members. We practice CrossFit -the premier strength and conditioning program for all who endeavor to improve their physical fitness.

The invigorating training combines intense, functional and constantly varied movement.  This translates to a serious athletic training program that will prepare you for daily life.  

From competitive sports to firefighting to playing tag with your kids, we strive to make you better. 

Start a remarkable fitness journey here!

Fill out the FREE introductory session form to get started! 

• Phone: 408.275.0440
• email: info@crossfitsv.com 

Michaela's programming!

For today, Coach M want everyone to get their HSPU on and get super strong with a brutal bar complex! 

COACH M!

WOD for Wednesday, June 19, 2013

Every 1 min for 10 mins: Handstand Push-ups and 200 m 

Every 1 min for 10 mins do:

• 5 Handstand Push-ups (odd minute)
• Run, 200m (even minute)

HSPU: Rings or Paralettes Kipping or Strict

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Power Cleans, Front Squats, Jerks Complex 

Five rounds of: Complex of

• 3 power cleans
• 3 front squats
• 3 jerks

unbroken for max load

Separate the movements (no squat clean to front squat, and no thruster to overhead)

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Embace your goat!

WOD for Tuesday, June 18, 2013

Make goat cheese!

15 Minute Volume Training 

Pick a goat and complete max reps of that exercise every minute on the minute for 15 minutes. Do not exceed 30 seconds of work, so pick an exercise that you're weak in or something you can scale appropriately. For lifting choose a number of reps and percentage of your max and maintain that for the entire 15 minutes. For example, back squat three reps at 80% of a 1RM.

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Team WOD - Barbell Hold, Pull-ups, Knees-to-Elbows, Goblet Squats, Flutter Kicks 

Teams of Two 20 minute AMRAP

***One team-member works at a time, finishing a round.  The other holds a barbell (45/33#), then switch.

At no time can the barbell touch the ground, wall or any type of support; 3 burpee penalty (for both team mates) per violation ***

• 3 Pull-ups
• 6 K2Es
• 12 Goblet Squats (53/35#)
• 18 Flutter Kicks

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Scaling Amanda...

The CrossFit Santa Cruz video above shows masterful coaching of the kipping muscle up.

So, for today's WOD we have two of the most challenging movements in our sport.  We will spend some extra time with the Snatch and Muscle up before we tackle "Amanda" either prescribed or scaled.   Take careful notes this training day as we will repeat this WOD soon to gauge progress.  This will push us to get the rings up soon at the new location! 

WOD for Monday, June 17, 2013

Squat Snatch 2-2-2-2 @65% 

4x2 TnG Squat Snatch @ 65%, rest 60 seconds between sets

Touch and GO!

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15min Muscle-Up Practice 

• Muscle Up Progression
• This is not a timed workout.

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Amanda 

9-7-5 reps, for time of:

• Muscle Up
• Squat Snatch, 135/95 lbs

Tier 2: Power Snatch or Hang Power Snatch #65-115 Pull Ups 36, Dips 36/21,21/15,15 Tier 3: Overhead Squats varied weight based on ability, Ring Rows and Parallette Dips. Same rep scheme as Tier 2

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Happy Birthday OG SVer Monita!

WOD for Saturday, June 15, 2013

"Twenty Eight"

Chipper: Box Jumps, Power Snatches, Pull-ups and 4 more 

For time:

• 28 Box Jumps, 24/20 in
• 28 Power Snatches, 95/65 lbs
• 28 Pull-ups
• 28 Hang Power Cleans, 95/65 lbs
• 28 Burpee Box Jump Overs, 24/20 in
• 28 Thrusters, 95/65 lbs
• 28 Lateral Burpee (Over Barbell)s

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