Delta CrossFit

May 24, 2013

Hey Guys just a reminder we will be closed Friday through the Memorial Day Holiday.

The end of day one has come, and the burpee muscles were just a little to much to conquer. As a team we walk away with the experience of what it is like to compete at a regional level. We walk knowing what we have to come back and conquer. We hope to keep training, learning and to only be back better and stronger than we currently are.

As for Desmond he currently sits in 18th and Tim in 13th, they have completed 3 events in one day , they have two days of competition left to go. Some of the8 more difficult events are yet to come. It's had been amazing watching them give it their all in each event.

Lets see what tomorrow brings for these amazing Delta CrossFit athletes.

May 24, 2013

Hey Guys just a reminder we will be closed Friday through the Memorial Day Holiday.

The Day has come to rise to the challenge, the NorCal Regionals are here! There has been blood, sweat and yes some tears on some days. We will now give it our all and leave it on the competition floor. It will be an amazing event and experience to compete with the top athletes in Northern California. It's also an amazing feeling to represent our box DELTA CROSSFIT! Join us if you can and wear your Delta shirts proud.

May 23, 2013

Reminder we will be closed for Memorial weekend, starting Friday May 24th through Monday May 26th. The time is almost hear to head for the NorCal Regionals 2013! Hope you guys can come out and support.

Today's WOD

"Michael"

3 Rounds for time:

800 meter run
50 sit-ups
50 back extensions

May 22, 2013

Today's WOD

45 toes to bar
45 hand release push-ups
45 box jumps
45 ring Dips
45 push-press 65/53
45 Double unders

May 21, 2013

Hey guys, just want to let everyone know that we will be closed this Friday, Saturday and Monday. As many of you know we have a couple of athletes competing individually and a team going to NorCal regionals. The competition will be held at the Sonoma County Fairgrounds in Santa Rosa this Friday the 24 th- Sunday the 26th of May. Hope to see you guys there supporting our athletes!

We apologize for any inconvenience this may cause.

Today's WOD

Pt.1
In 12 minutes, work to a heavy 1 rep Deadl lift

Pt.2

"Diane"
21-15-9

Handstand push-ups
Dead lift 225/185

James with a 225 OHS

May 20, 2013

Today's WOD

Fran

21-15-9

Thrusters 95/63
Pull-ups

May 18, 2013

Today's WOD

Coach's Choice

May 17, 2013

Today's WOD

5 Rounds for time:

30 Double Unders
10 step ups each leg, no alternating 20/24
10 Dead Lifts 83/135

Thursday May 15, 2013

Rest Day

If you haven't seen this cool video of Desmond. Check it out........

Desmond Bittner: Bulletproof 

If you don't have plans May 24-26, our gym has some resident Bad Asses competing at the CrossFit Regionals.

Desmond and Tim placed in the top 48 of 2378 men competing in the Nor-Cal Region through a 5 week world wide internet based competition, broken into 17 Regions.

Our team placed 29th place in the open to qualify for the regionals as well. The top 30 teams out of 154 gyms from our region will be battling it out to find out who has the fittest gym in Nor-Cal.

So if you can, come cheer us on and hang out with us. We're camping at the competion with a couple RVs all weekend which is being held at the Sonoma county fair grounds.Bring a tent if youd like to stay.

Sean will be BBQing his famous chicken and ribs one day, Paleo pot luck another and Sunday will be burgers, hot dogs and possibly a lot of cheat food!

Keep your eyes peeled for more info on this. But put it in your calander and come one day or all of them. We'd love to see and hear all of you guys supporting us.  Wear your Delta shirt proud!!! This is a huge accomplishment for the athelets competing in the hardest region in the world!

Check this Regional Preview out

Click here

May 15, 2013

Today's WOD

20 Sumo Deadlift High Pulls
20 Power Cleans
20 Front Squats
20 Push Press/Jerk
20 Back Squats

Men-115 Women-75

(On the minute every minute 5 burpees)

The One and Only E-rock! Getting his workout on and a little vitamin D.

May 14, 2013

Today's WOD

800 meter run
30 pull ups
30 KB swings 53/35
600 meter run
20 pull ups
20 KB swings
400 meter run
10 pull ups
10 KB swings

May 13, 2013

Pt. 1

In 12 minutes

Find a heavy as possible snatch complex of: power snatch, hang power snatch. hang snatch.

Pt. 2

10 minute AMRAP

10 Hang power snatch @ 50% of # above
10 Wall balls 14/20
10 Hand release push-ups

Saturday 5/10/13

2 person teams

21-15-9
Deadlift 275/185
Box Jump 30/24

Both team members start from a 10 ft distance away from their equipment.

First team member runs over and finishes all of 21-15-9 before running back to tag in their partner.

Times stops once the second team member returns back to their starting point.

1st place no penelty
2nd place 40 hallow rocks
3rd 45
4th 50
5th 55
6th 60
7th 65
8th 70
Etc...

May 10, 2013

Today's WOD

15 minute AMRAP

30 grasshoppers
7 strict pull-ups
100 meter run with a plate anyway #35/25

May 8, 2013

Today's WOD

"BocaJ"

For 10 minutes, every minute on the minute complete:

7 Hang power cleans 83/135
7 burpees

For every round not completed , you will run 400 meters.

Happy Birthday to one of Delta Crossfit's AWESOMEST kids! Happy Birthday Jacob! ( yes, I said awesomest)