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CrossFit is included with a membership to Planet Granite (participants must have experience with CF and form or must take a fundamentals class).

 

WE'RE HIRING!

Interested in being an instructor (or sub) for CF Sunnyvale? We're looking for experienced, motivated trainers for our program. Please email stephanie@planetgranite.com with your resume.

 

UPCOMING EVENTS
Click here for upcoming events!

 

CF Fundamentals

4 week intro class offered every month starting on the first Tuesday - offered both in the morning or evening! Click HERE for details on the class.

 

Can't make the weekdays? We also offer Weekend Courses. Contact Martin for details.

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CrossFit Sunnyvale

Friday 02.03.12

By ryan | Friday, February 3, 2012

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WOD

Complete the following for time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings (35/50)
60 Sit-ups
70 Burpees

Topics: WOD | 1 Comment »



Thursday 02.02.12

By ryan | Thursday, February 2, 2012

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WOD

1) Practice pull ups and Muscle ups.  Perform 3 rested sets of maximum reps.

2) Complete 20-16-12-10 reps for time of:
Kettlebell snatch (35/50)
Push up
V-up

*For kb snatch, perform half of the reps with left hand and  half with the right arm.

Topics: WOD | No Comments »



Wednesday 02.01.12

By ryan | Wednesday, February 1, 2012

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WOD

1) 4 sets of Back Squat  3 reps + 5 Box Jumps
-Upon completion of you set of squats, move immediately to the box jumps.
-Go as high as you can for the box jumps
-Rest between sets.

2) Complete as many rounds as possible in 12 minutes of:
6 Pull ups
9 Ring Dips
12 Walking lunges with plate overhead (25/45)

Topics: WOD | No Comments »



Tuesday 01.31.12

By ryan | Tuesday, January 31, 2012

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We are sad to say goodbye to Luke today.  Thanks for everything and best of luck in Idaho!

 WOD

“Kalsu”

On the minute:

Complete 5 burpees and then perform max rep thrusters on the minute.

The goal is to complete 100 total thrusters.

There is a 30 minute time cap on this workout!

Rx’d: 135# men/ 93# women
Scale A: 115# men/ 73# women
Scale B: 95# men/ 53# women
Continue scaling as needed.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters, or number of thrusters completed in the time cap of 30 minutes

Topics: WOD | 3 Comments »



Monday 01.30.11

By ryan | Sunday, January 29, 2012

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Warm January afternoons at Castle Rock.

WOD

1) Cleans 3-3-3-3-3

2) Complete for time:

1000m row
-rest 2min-
30-20-10 reps of:
Double under
Sit up
KB swing

*You may row or do the triplet first. Your choice.

Topics: WOD | 1 Comment »



Saturday 01.28.12

By Narine | Friday, January 27, 2012

WOD #2 From 2011 Open Sectionals

AMRAP 15 minutes

9 Deadlifts 100#/155#

12 Push ups (w hand release)

15 Box Jumps 20″/24″

please watch the video or read the full instructions for all the rules.

WOD #2

I will be at the gym at 12:30 on Saturday for anyone who wants to do this WOD.

Topics: Uncategorized | 2 Comments »



Friday 01.27.12

By Martin | Thursday, January 26, 2012

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Can’t beleive it finally snowed

1) Work on hip and shoulder mobility 

2) 7 Rounds 

     Max calorie output in 10 pulls on the rower (set damper on rower to 10)

     3 Clean and Jerks

Rest as needed between rounds.

Start with a light barbell, increase weight each round.

Topics: WOD | No Comments »



Thursday 01.26.12

By Martin | Thursday, January 26, 2012

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1) Overhead squat

     3-3-3

1) Amrap in 10 minutes

     10 kettlebelll swings (35#/50#)

     10 Ab Mat sit ups

Topics: WOD | No Comments »



Wednesday 01.25.12

By Martin | Tuesday, January 24, 2012

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For time

3 Rounds of Cindy (1 round of Cindy=5 pull ups, 10 push ups, 15 squats)

40 meters bear crawl

3 Rounds of Cindy

30 Kettlebell swings

3 Rounds of Cindy

Row 250 meters

Post time to comments.

Topics: WOD | No Comments »



Tuesday 01.24.12

By Martin | Monday, January 23, 2012

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Tabata Press
8 Rounds of:
20 seconds work/10 seconds rest
45#/65#

REST 5-10 minutes

Tabata Deadlifts
8 Rounds of:
20 seconds work/10 seconds rest
95#/135#

Posts loads and total reps for each to comments

Topics: WOD | No Comments »



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