Last Days of November

Hug your coach today!

It’s the last week of November…That means it’s almost time for the 12 days of CrossFit!

While most people are going into hibernation and setting themselves up for a rude awakening come the new year, you’ll be doing 12 benchmark workouts in 12 days and getting you ready to go into the holidays strong!

Your goal for the 12 days will be to SHOW UP! It doesn’t matter how well you do, just THAT you do. After it’s all done on Dec 14th, we’ll be celebrating with good friends, good food, and good beer.

Use this week to set you up to be ready for the 12 days.


Share your feedback and win a month free!

This is your last week to share your feedback for 2019.

Please take a min and fill out our survey here.

At the end of this week, we will hold a raffle for all the folks who filled it out, and one lucky member will win a month free membership!


Guest Day Dec 1st – 8 and 9am

Sign up your guest(s) and have fun working out with them at our monthly Guest Day. There will be no barbell work, but you’re guaranteed to be sweaty by the end.

Free to all. Ages 18 and up. Sign up at the front desk or email and let us know you’re coming


Nor Cal Masters 2019 – Jan 26-27th 2019

The Nor Cal masters is a local CrossFit competition for folks 35+ only. It’s a well run, fun, 2 day comp that helps raise money for charity. Mike, Larry and I did it last year and had a blast! We are hoping to get a dozen Halers out to compete this year.

If you have never done a competition before, this is a really good one to start with…

Some details.

  • two days and 6-7 workouts – Jan 26-27
  • No handstand push ups, snatch, or muscle ups
  • Divided into age groups (35-39, 40-44, 45-49, etc)
  • It’s just over the bridge in Marin, and well organized/run by TJ at TJ’s gyms for the last 9 years

It’s friendly, accessible, and fun. It’s the only competition I do every year, and great timing to prep for the CrossFit games open.

The reason we are announcing it now is that it sells out every year! If you want in, you need to sign up now before it sells out. Click the link below to register. Cost is $250. We will be preparing in the lead up to it by practicing workouts from 2017 and 2018.

Click here to register


12 Days of CrossFit!

Cookie exchange and Decorating party Nov 30 @ 6:30pm

Our fav way to kick off the holiday season is to bake some cookies, put on some music, make some cider (or egg nog) and decorate the gym. This is just a simple get together, no workouts, no costumes…just fun with your friends.

Not to worry if you have dietary issues, we have some amazing creative bakers who always bring diet friendly options. If you are less creative, grab your fav store bought cookies and join us for some festive fun.

12 Days of CrossFit! Dec 3rd – 14th

Holiday Party – Dec 14th @ 5:30pm @ East Brothers Brewery

On to the programming.



Overview for the week:

Our goal this week is to set you up for the 12 days of CrossFit, which starts next Monday.

Our heavy days are Monday (Overhead Squats) and Wednesday (Bench, Deadlift, Squat clean). There are a bunch of lighter, more cardio heavy workouts mixed in with those, and a guest day workout with a partner on Saturday.

If you’re resting this week, consider Thursday and Sunday for the rest days. If you show up for 4-6 days this week, you’ll be ready for the benchmarks!

Note that for the NEXT TWO WEEKS after this, I will be posting the workouts daily for the 12 days instead of the weekly post. Part of the fun is not knowing what is next.

Email me if you have questions at



A: 3 min AMRAP:
21 Overhead Squats (95/65)
21 Burpee Over the rower
Max Calorie Row
Rest 3 Minutes

B: 3 min AMRAP:
18 Overhead Squats (115/75)
18 Burpee Over the rower
Max Calorie Row
Rest 3 Minutes

C: 3 min AMRAP:
15 Overhead Squats (135/95)
15 Burpee Over the rower
Max Calorie Row
Rest 3 Minutes

D: 3 min AMRAP:
12 Overhead Squats (155/105)
12 Burpee Over the rower
Max Calorie Row
Rest 3 Minutes

Each round is scored separately as total reps + calories.

You’ll be challenged to keep a good position while you’re tired with this overhead squat workout. The weights go up each round, and you’ll want to select a weight that allows you to finish each round in 1-2 sets. If the given weights are too heavy, select something that allows you to do 25, 20, 15, and 10 reps without breaking up the sets. Another option for the movement is front squats.

Move steadily and intentionally on the burpees to get through them, and save your energy for the rower. Get as many calories on that thing as possible!



15 min AMRAP:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

Score is rounds + reps

Goal of this workout is to keep moving with few breaks for the entire 15 mins. Pick a weight for the power clean that you can do 25+ reps when fresh, and a scaling on toes to bar that allows you to do them in 1-2 sets.

That said, if you need to break it up to keep moving, then do it! You want to be moving and breathing and sweating, not standing next to the bar during this one.



In Teams of 3
A: As many rounds as possible in 7 mins of:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

A: As many rounds as possible in 7 mins of:
50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)

Rest 3 Minutes

A: As many rounds as possible in 7 mins of:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Rest 3 Minutes

Each round is scored separately as total reps for each.

Three movements, three AMRAPS, and 3 teammates. The goal today is to lift some light/medium/heavy weights with your friends. It’s a great way to get some weightlifting work in while keeping up the intensity.

Select a weight that you can handle for 21+ reps (first weight), 15+ reps (second weight) and 10+ reps (third weight). You will want to split up the work evenly between your partners…we want you to working hard for larger sets, but never to failure.

Use the 3 mins of rest to change weights on your barbell and record your scores, as well as recover.



6 rounds for time of:
15/12 Cal bike or row
12 Burpees
100 Meter Farmers Carry (53’s/35’s)

Plan on breathing HARD today. Since you’re doing 6 rounds, you’ll need to figure out the appropriate pacing to make sure you can keep moving. The farmers carries should be an unbroken 100 meters, so select your weight so you don’t have to put it down.

If a bike is free, select that first. Burpees should be smooth and steady so you can transition right to the carries.



5 Rounds of:
4 min AMRAP:
400 Meter Run
5 pull ups
10 push ups
15 air squats
Max Squat Cleans (135/95) in Time Remaining

Then, 2 min rest

Score is total number of reps of squat cleans

Doing a lot of different movements today. The goal is to get through the run and gymnastic movements as fast as possible to leave yourself maximum time for the squat cleans. As you get tired, it will be a challenge to maintain the pace. Set a benchmark in the first two rounds and then try to match it for the remaining 3 rounds.

This will be a good challenge of your ability to pace and stay focused.

For the squat cleans, select a weight you can do at least 10 reps without stopping. It should feel medium, not super heavy. If you are still struggling with the skill of squat cleans, you can substitute with front squats at a slightly heavier weight.


Saturday – GUEST DAY

As many rounds as possible in 20 mins (with a partner) of:
20 Wallballs (20/14)
20 KB swings (53/35)
20 Box Jumps (24/20)
20 Dumbbell push press (35/20)
200m run

Pushing, pulling and running. We’re going lighter with the weight today so you can keep moving. One person works at a time throughout this workout, but both of you will run together. Focus on moving smoothly and steadily in big sets. We’re particularly interested in your footwork today, make sure you place them in the right spot so you can use your legs for each of the movements.

Scale the weight to something you can handle for 10-20 reps.

If you’re feeling spicy, go for it solo.



6 rounds for time of:

10 Dumbbell Strict Presses (35’s/20’s)
10/7 Calorie Assault Bike
20 AbMat Sit-ups

In this Sunday triplet workout, pick a weight on the dumbbell strict press that you can complete 20+ repetitions unbroken when fresh. With 60 total repetitions within the workout, a maximum of one break is suggested per round if you need it. If we are short on bikes, sub a row.

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