Why compete?

Anyone that has been to Hale will tell you…we are NOT a “competitive” gym.

Yes, we do CrossFit…and yes, we have a leaderboard…

BUT we don’t obsess over scores…we don’t race each other on every workout, and we don’t send athletes to the CrossFit Games.

Your health and fitness is not a “sport”

So why did we encourage a group of our 35 and older athletes to sign up for last weekends’ NorCal masters competition?

It’s not because we’ve changed our stripes.

Or we expected them to win.

Our only goal was to get our athletes to COMPETE.


When you sign up for a competition, you get to see what happens when you FOCUS!

You push yourself a little more in the gym.

You work to improve skills you would otherwise ignore.

You tighten up your nutrition a little more.

You come up with strategies and preparations.

All so you can step up to give your best when the lights come on and it’s time to perform.

Your best might mean you finish dead last, or you stand on top of the podium.

It doesn’t matter, because we’ll be there to cheer you on, give you a hug, and hand you a frosty beverage at the end either way.


In 2019, make it your mission to get out there and compete in SOMETHING.

Whether it’s a CrossFit, a spartan race, a swim, or any other physical challenge.

if only to see what you’re capable of when you try your best.

For a few ideas, check out our upcoming events (and workouts) below –

Or send me an email and tell me what you’re into and I’ll find something for you.

Coach Jay

PS – My favorite quote ever about competition from Theodore Roosevelt –

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”


Guest Day Feb 2nd – 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 info@crossfithale.com and let us know you’re coming

Holiday Schedule: Monday, Feb 18th – 8am and 9am only; no teens class

Double under clinic

Double Unders are a common movement in CrossFit and are the source of a lot of frustration. When you don’t have them, your workout slows down, your intensity lowers, you want to give up, you may even start avoiding them. When you get them, you turn your focus into stringing more and more together. Double Unders are a movement that only come with practice, but practice doesn’t always make perfect. We need to focus on perfect practice to make perfect!

This FREE clinic will run Saturday Feb 9th 10:15-11:15am. Sign up at the front or by emailing info@crossfithale.com


Gymnastics with Mark Freeman

FREE clinic: Sunday Feb 10th at 9am

WEEKLY – Mark is now offering his gymnastics course every Wednesday at 6:45. The goal is to improve your strength, flexibility, and body control in a different type of way. He’s doing it as a drop in program, with a cost of $20 for members and $25 for non members. If you liked his class and want to do more, come in on Wednesday and give it a go!


Spartan Race – Mar 17 @ 8am at Diablo Grande (San Jose)

Get outside and test your skills at the Spartan Sprint race in San Jose with us!

The Spartan Sprint is a 5k race (3 miles) with a bunch of obstacles like rope climbs, wall climbs, atlas stones, etc that test a lot more than just your ability to run.

It’s PERFECT for Halers, because you’re training so many different things, you’re going to get to see what you’re capable of out in the wild.

Price ranges from $99-$129 per person, but we found a GROUPON and it’s only $59.00 click here to book it! https://www.groupon.com/deals/gl-spartan-race-44

If you sign up, coach Mae is going to run a FREE prep course for members to go through how to attack some of the obstacles, and how to improve your running technique. That course will be run Wednesdays from 2/20 to 3/15 at 5:30pm.

The price of the race goes up as the date approaches, and we don’t know when the groupon runs out. Sign up, add yourself to the CrossFit Hale team, and pick 10:15am as your start time on Sunday.


Oly lifting course – Tuesdays and Thursdays Feb 4th – Feb 25th

60 min sessions, basic and advanced – Free for members, $79 for non members.

We’re offering two Oly classes in Feb with Coach Lily.

Basic – Get comfortable with the barbell for the snatch and clean and jerk. Improve your confidence, eliminate the basic issues, and feel good during the daily workouts – Tuesdays at 6:30pm 2/5-2/26

Advanced – You’re comfortable under the bar, but want to improve your speed, efficiency, and confidence with heavy weights. – Thursdays at 6:30pm 2/7-2/28

Email lilly@crossfithale.com if you’re interested and let her know if you would prefer Basic or Advanced.


Workouts for the Week



27/20 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups

Rest 5 Minutes

21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar

Rest 5 Minutes

15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

Goal is to hit the thrusters unbroken or in two sets. In the first AMRAP, push to hit at least one round, and BONUS if you make it back to the rower! You should be able to do MORE rounds (yes, the reps decrease) as the workout goes on.

This one is a classic combo of monostructural (think, cardio… thanks, row!), gymnastics, weightlifting, and gymnastics. Kind of just all around CF. 


30 Dumbbell Hang Clean and Jerks* (50/35)
25 Jumping Lunges
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

*one arm, alternate every 5 reps

Fun mix of dumbbell and barbell. DB is lower volume (only one side at a time!) but will be overall taxing, as will the squats and burpees. Deadlifts are fairly heavy. Get your bearings and GET TIGHT to hit them ideally in no more than 2 sets (3, perhaps, as you fatigue). You should be able to hit 15 unbroken at this weight when you’re fresh. 

Sixteen minutes is a long time. Move smoothly and hang on. Steady pace will get you further than going out hot, especially on the burpees.


A. Tempo Pause Back Squats: 5 x 2

(7 seconds down, 3 pause)

B. For Time
Dumbbell Front Squats (50’s/35’s)

After Each Round: 30 Double Unders

Tempo AND pause squats… That’s a LOT of time under tension! WOOOWEEEE!!! Expect a big rush to your nervous system as these get heavy.

This is a big test of your position. The super slow eccentric will make it even more difficult to turn this around after a long pause. DO NOT expect to get anywhere near a max today–work up in weight to something you can still control. You have LOTS of time to think about your positioning today. This is the time to nail your bracing and technique. 

Positioning on DB front squats can be rough! Keep your chest up and try to control the weights as best as possible–you should be able to do 15-20 reps at this weight when fresh. The doubles will just make it harder to stay composed. Scale down the # of dubs first (10? 15? 30s of practice?!) and then to singles. 


A. 10 min EMOM:
1 Hang Power Snatch + 1 Power Snatch

B. “Randy”
For time:
75 Power Snatches (75/55)

FUN oly skill day with the EMOM and then a lung and grip burner. Start with a good cycling cadence and see if you can hold on for a BIG set to start. Minimize the amount of time you rest by either: 1. hitting BIG sets strategically close to failure (i.e. 21-18-15-12-9) or 2. one big set plus smaller sets as needed. As your grip goes, drop under the bar a bit more so your “pullers” will keep working. 

This weight is fairly LIGHT today. That said, it’s a hero WOD, and if you are able to perform as prescribed, it’s a big milestone. Check out this video on Randy and his legacy: https://www.youtube.com/watch?v=5R7VNn1S6hA


For Time:
800m Run

Directly Into…

3 Rounds:
21 Chest to Bar Pull-ups
15 Overhead Squats (115/75)
9 Power Clean and Jerks (115/75)

OHS and chest to bar will be the limiters here. Choose a barbell weight that you can do the OHS in one set when fresh. Choose a pull up scaling that you could complete in 3 sets or so, or scale the # of chest to bar back so you’re not stuck to doing singles. 

Long run followed by three QUICK rounds of gymnastics and barbells. If scaled correctly, I’d expect each round to take 3 mins or less. Goal is the stimulus, not just grinding through the reps. 


In Teams of 2
75 Wallballs (20/14)
60 AbMat Sit-ups
45/30 Calorie Row
30 Burpee Box Jumps (24/20)

Chipper! 20 mins of fun, sweaty goodness. Keep sets short enough that you work in intense bursts and rest while your partner goes. If you hit a point where your tempo drops off, SWITCH. Communicate and have fun. 


3 Rounds:
100m Dumbbell Farmers Carry
20 Dumbbell Bench Press
100m Dumbbell Front Rack Carry
20 Dumbbell Deadlifts

Dumbbells: (50’s/35’s)

Grip burner! Loading moderate weight for a solid amount of time with lower-skill movements = a good opportunity for strength work (midline, and bonus stability with wonky dumbbells) without having to lift SUPER heavy. Move quickly on the carries. Choose a weight based on your bench press that you could do in 1-2 sets–expect this to be more difficult than the barbell bench press, as controlling the two separate DBs will be a bit tougher (think, like ring push ups vs regular). 

Only ONE side of DB needs to touch the ground on deadlifts, and these are ideally suitcase style. You may have to stack some plates or other targets outside of your feet if getting that low causes you to round, etc.


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