Tuesday class times: 5.30a, noon, 4.30p, 5.30p, 6.30p
The Norcal Masters competition is this coming weekend at the Craneway Pavilion in Richmond. We have a few athletes competing so if you can make it down to support them for a bit that would be great! You can check out the website for the Norcal Masters here but i find it to be pretty mediocre especially in terms of valuable information offered. From what I gather, Saturday's events will be from 8-5 and Sundays from 8-4. If someone finds some other info, please feel free to share in comments.
A) Alternating pike and superman holds
B) 15 min to est. a 5RM deadlift
C) 5 RFT:
- 15 kipping pull-ups
- 20 pushups
Please keep the form clean. Quality over quantity. Please reach full knee and hip extension on the deadlifts with healthy strong midline stability (tight core and natural spinal curve), chin over the bar on the pull-ups, and full arm extension at the top of your push-ups with a tight plank position (no slouching or snaking.) That's the standards for which we're striving. We understand if you're reaching failure that your body is going to achieve the movement with some shortcuts but set out with the intention of perfect form. We don't want to be Danny Broflex!