Flexibility, speed and strength….in that order! Check it out – http://www.crossfitinvictus.com/blog/three-musts-to-become-a-great-weightlifter/

“The goal is to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people and blow off some steam. So remember that. Relax. Have fun. Work out.”

-Pat Sherwood

Please note our holiday schedule on Monday-

Thanksgiving Schedule

Check online when in doubt!

Thursday, November 22^nd – 10am – Thanksgiving Day/pay it forward workout – you know you’ll be stuffing your faces so pay it forward with some heavy lifting and good ol’ ass whoopin’

Friday, November 23^rd – 10am – you know you stuffed your face the day before so feel better about it with some heavy lifting and good ol’ ass whoopin’

Saturday, November 24^th – 9:30am – one class only today

Sunday, November 25^th – 9:30am – regularly scheduled Sunday class time

Save the date! Saturday, Dec 15 6:30pm – CFGG Holiday party

Join us for drinks and some nibbles at the gym then we’ll head to down the block to Bloodhound to continue the festive fun

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean & jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. 
~Greg Glassman

Not that we didn’t already know all of this but here’s a fun little article on “why CrossFit is taking off” http://www.news.com.au/business/worklife/why-crossfit-is-taking-off/story-e6frfm9r-1226460350654

We’ve finally got everything ready for you to drop on by.  All the equipment has arrived and it’s time to start working out!  We have tons of bars, rowers, kettle bells, sleds, prowlers, and even ropes tied up to our 16 ft. ceilings.  Drop by anytime and workout for FREE.  We’d love to meet you! Come by, hang out, and get your WOD on.

We’ll be in the gym all day so drop in for a class.  We’ve also got our website live so you can always see the class schedule, register for classes, and manage your membership.  We look forward to working with all of you and building a wonderful fitness community at CrossFit Golden Gate!!