Athlete of the Month- The Family Edition

The Andrews Family

Where does the Andrews family live?

The Andrews family lives less than a mile away from the box right near Bridgeport Park.
> How long has the family been doing CrossFit?

As a family, we've been doing CrossFit for just over a year and a half.   
> Anyone in the family play sports?

Dad played soccer growing up, and each of the kids like to play all kinds sports for fun at the park and at home.  Noah played a couple years of baseball and each of the kids have played at least one season of intramural soccer.  Grace likes gymnastics, tumbling, and olympic lifting while Becca seems to get a kick out of participating in whatever everyone else is doing.
> What do the kids enjoy most in CrossFit?

They enjoy the combination of the challenge and fun, as well as their CrossFit friends.

> Jessica, what's your biggest achievement in CrossFit?

The other week I cleaned 100#, which was a significant achievement for me.  But overall I've made great improvements in my strength 
and conditioning.  I've gone from only being able to handle 2-3 classes a week and being exhausted to being able to participate fully in 4-6 classes per week feeling great.
> Rich, name a movement or skill you'd really like to focus on the rest of the year.

My conditioning could use a lot of work since sustaining a knee injury last year, so I'd like to focus on building up my engine.
> Do you have any favorite WODs you'd like to share?

Isaac says "the family ones are too hard," so I'd say as a family our favorite WODs are the ones with lots of breaks.

> What's the best part of participating in CrossFit as a family?

We're cultivating a culture of fitness within our family where exercise is a normal part of life together.  CrossFit is shared activity we can do that is not only good for our physical health but connects us to a community of people we'd normally not have the opportunity to get to know and enjoy.
> What is Grace's favorite movement?

The clean and jerk.
> What game does Noah enjoy the most at CrossFit Kids?
Noah likes the pizza game.

> What is Becca's favorite thing to do at the gym?

Becca likes doing box jumps, jump rope, and running. 
> What does Isaac think the best part of CrossFit is?

Games! The lava monster.

> What do you think your family has learned by doing CrossFit together?

We are intentional in our family about encouraging each other to not back away from things that seem too difficult. CrossFit has not only helped us learn how to face new challenges but to enjoy the process of growing together.  People grow when they are surrounded by an encouraging community. 
> What would you say to other families who are thinking of getting into CrossFit?

Join us for the next free family workout and see for yourself!

W.O.D. 9.1.16

MIKE F!!! Good luck back in Cali...we will miss you, it was great having you as part of our community since March!

1-10-1-20-1-30 reps 

(record total weights for all lifts)

Cash out:
For time:
30/20 Cal Bike 
20 Burpees

"I can't change the direction of the wind but I can adjust my sails to always reach the destination."
-Jimmy Dean


W.O.D. 8.31.16

30-20-10 reps for time of: 
Wall-ball shots, 14/20-lb. ball  to 9/10-ft target
GHD Sit-ups

Community Notes:
Join us this Saturday at 11:00 AM for the start of our 3-part Yoga Series....and join us on Monday at 10:00AM for our FREE Friends and Family Labor Day workout. 

"Out of suffering have emerged the strongest souls, the most massive characters are seared with scars."
-Khalil Gibran


W.O.D. 8.30.16

San Francisco Crippler
For time:
30 Back Squats (155/225#)
1000 Meter Row

(Coaches Note: The barbell can be taken from the rack)

Cash out:
3 attempts for set of for Max Pull-ups
(Any style pull-ups are allowed, work your weakness)

"The best way out is always through."
-Robert Frost


W.O.D. 8.29.16

We are getting ready for our NEXT Fall Into Fitness On-Ramp Program for new members...Please let your friends know, this is a GREAT deal to get in the door at CFKOP!
CLICK HERE to sign up today.

For time:
15 Power Snatch (95/135#)
800 Meter Run
15 Clean and Jerks (95/135#)

"Not until we are lost do we begin to understand ourselves."
-Henry David Thoreau


 "Bring Sally UP!"


W.O.D. 8.28.16

Bench Press

Back Squat

"Every day begins with an act of courage and hope: getting out of bed."
-Mason Cooley


W.O.D. 8.27.16

 Our End of Summer Party was a Success!!!

Partner Cindy:
AMRAP in 20 Minutes
5 Pull-ups
10 Push-ups
15 Air Squats

(teams of two complete "Cindy", one athlete works at a time, the work can be split however the team desires)

Cash out:
800 Meter Partner Sled Drag
(Record total weight pulled and time to complete)

You, yourself as much as any-body in the entire universe deserve your love and affection."
-The Buddha


W.O.D. 8.26.16

Join us TONIGHT at 5:30 PM for our END OF SUMMER PARTY!
Free for you and a friend or two!

Dumbbell Hang Squat Cleans (35#/55#)
Dumbbell Burpees (35/55#)

(Time cap 12:00)

(Coaches notes, for the burpee the Dumbbells are held during the pushup on the ground and also when you stand up, no clap over head is necessary) 

Your present circumstances don't determine where you can go; they merely determine where you start."
-Nido Qubein