CrossFit V16 at Great Western Power Company in Uptown Oakland!

Get in the best shape of your life for only $101 a month. Make your time in the gym count for more than a good sweat by building strength, speed, and increased work capacity. Learn Olympic-style weightlifting, power-lifting, basic gymnastics, and never get bored working out again.

(Unlimited program access included for GWPC members for an additional $20/month, or $5/class. Non members may take a class for $30. See touchstoneclimbing.com/gwpower-co/members for more information on membership & pricing)

ON-RAMP Sunday: November 2, 2014

November 01, 2014 by CrossFit V16 in ON RAMP

Hour 1 (10:15-11:15 a.m.)

Pull-up Proficiency

Strict Pull Ups
Kipping Pull Ups
Using Bands for strict and kipping pull ups

Ring Rows and Modifications

Hour 2 (11:15-12:15 p.m.)

Pistol Development

Partner Pistols
Pistol Roll Ups
Pistol Mods
Pistol Mods w/ Bands, Plates, & Boxes

Mystery WOD

Tim. Toes to Bar. Photo by Rafael Vega