Regional News

The NorCal Regional is right around the corner, starting on the 18th. The heat schedule has not yet been posted, but the team events are:

Friday the 18th: 10-11am and 1-2:30pm

Saturday the 19th: 9-9:45am and 11:45am-1:30pm

Sunday the 20th: To be determined.

Come out and support Team West. We will have a couple tents and canopies set up along with tables and chairs. If you have never been to a big CrossFit competition, then you are in for a very fun surprise. Tickets are available here.

*                                                               *                                                 *                                                       *

Volunteers are desperately needed. Many  CFWSC members will be working together in the media tent. If you are interested in a free all-access pass, t-shirt, and food, and want to volunteer for 1-3 days, please contact Sam at [email protected] as soon as possible. There are also a few more paid positions available if anyone is interested ($150/day).

*                                                               *                                                 *                                                       *

CF West Class Schedule for Regionals:

Friday the 18th: 6, 9am, noon

Saturday the 19th: 8:30am

Sunday the 20th: Open Gym is canceled. Come support your team.

Workout:

Back Squat 1RM

Then:

Full (8 Rounds) Tabata Couplet

Burpee

Heavy Russian KB Swings (70/53#)

1 Round is 20 on 10 off of each movement. Allow 1 minute rest after round 4.