Welcome to CrossFit 209 Sport

Kristi Friis Smashin’ Lunges at the Sectionals

Wed, 7 Apr 2010 20:22:28 -0700

WOD: -500m row
-40 yrd sled drag (135/90#)
-40 yrd farmer carry (80/50#)
-40 yrd sled pull (135/90#)
-40 yrd sandbag carry (80#)
-500m row

Nick Luchessi at NorCal Sectionals

Tue, 6 Apr 2010 20:54:40 -0700

WOD: AMRAP- 10 min.
-5 Deadlifts (315/185#)
-5 muscle ups

209 REPRESENTS!

Mon, 5 Apr 2010 19:42:02 -0700

Just want to say awesome job to all athletes who competed in the sectionals last weekend, and thank you to all the 209er’s that came out to support! Everywhere i looked there was a CF209 shirt! We had two athletes qualify, Sara McRoberts (19th) and Gabe Subry (4th), both will be moving on to the Southwest regional Qualifier May 8th-9th at UC Irvine. Some outstanding performances out there by everyone, keep up the good work and keep training hard for next year!

WOD: -50 Burpees
-15 Clean Thrusters (155/105#)
3 rounds of:
-25 Wall balls (20/14#)
-25 Double unders
-50 CTB pull ups
-300ft overhead walking lunge (45/25#)

Nor Cal Sectionals Are This Weekend!

Wed, 24 Mar 2010 19:30:29 -0700

The Northern California CrossFit Games Sectionals are this weekend, we have 10 athletes that will be competing, Marina Garcia, Sara McRoberts, Sarah Zuckerman, Kristi Friis, Stephani Brandstand, Vince Carter, Shane Engstrom, Jeremy Eden, Nick Luchessi, and Gabe Subry. Lots of 209er’s will be out there to support, its going to be an awsome weekend!

WOD: -1 round of “cindy”(5 pull ups, 10 pushups, 15
squats) then:
-1-2-3-4-5-6-7-8-9-10 reps Deadlift (245/155#)

*DO 1 ROUND OF CINDY THEN 1 DEADLIFT, 1 ROUND OF CINDY 2 DEADLIFTS, 1 ROUND OF CINDY 3 DEADLIFTS, ETC... FOR A TOTAL OF 10 ROUNDS, SO THAT THE LAST SET IS 1 ROUND CINDY PLUS 10 DEADLIFTS

Congratulations Matt, On Your 100lb loss!!!

Sat, 20 Mar 2010 19:01:55 -0700

Matt Mascara has been Crossfitting at CrossFit 209 Sport for 9 months, He weighed 345 lbs when he started and last week he hit 245 lbs! 100lb loss! Awesome work Matt! Keep it up!

WOD: For Time:
- 3-40 yard tire or sled drag (135/90#)
-15 Squat Cleans (135/95#)
-15 Thrusters (135/95#)
-15 Muscle ups
-30 Burpees
-30 Double unders
-Row 1000m