A Visit to CF Foothill

Got to head back home this past weekend for one my best friend's wedding. It was a great trip overall. It's been about 5-6 years since the last time I was in So Cal. The place has a changed a lot, but most things are still the same. It was great to reconnect with a ton of old friends. I had some free time Friday morning so I decided to drop in to CF Foothill. My buddy, Nate, owns the place. They've been open for a little under a year now, I believe, and are doing great. Nate's been crossfitting for quite a long time and has been a consistent Regional competitor for the last few. He runs a great gym. His box is on the smaller side, but he's really created a great CF community inside it. If your in So Cal and need a place to train...check out CF Foothill...you won't regret it!


WOD
Battlefit West Qualifier #3
3 rds FT:
  12 Power Snathes (135#....UB/dbls & singles last two rds)
  12 Air Squats
  12 Standing Alt. Lunges
  12 Jumping Alt. Lunges
  6 Jumping Squats
= 8:23
- WOW!! This wrecked my legs!!! It's 3 days later and I'm still feeling it. Initially looking at it, I didn't think it would get bad til after the first round of jumping lunges...WRONG...by the end of the squats my legs were already burning. The lunges back to back were rough. I thought I would be able to handle sets of 3s & 4s for the snatches, but stopping the bar on the way down was killing my thighs. Great WOD...big gut check to keep moving!

Strength
Max Height Box Jumps - 6x2
Worked up from the mid 30's and finally failed at 46". Nailed 44", but couldn't even get one at 46".

Snatch  - 75% EMOTM x 9 (175#)

Clean & Jerk - 75% EMOTM x 9 (235#)

Weighted Step Ups - 2 x 8/leg (135#)

3 rds of:
 50yd West Side Style (heel first walk) Sled Drags (125#)
 15 Weighted Sit Ups (15#)
- Nate follows the CFNE's Competitors WOD for extra strength programming. He and few other members stuck around after to do the strength work from CFNE so I decided to join in. Like I said earlier, Nate's got a great group of guys to work with...one of them being Jon Pera who is a games competitor. Strength work was good. My O lifts felt great today. Snatches were the best they've been in a while. Step Ups were heavy. I really liked the sled drag...great PC work...now that we got dog sleds at Prevail I' gonna add these into my PC work rotation.