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Events

19
Mar

Outdoor Exercise Stations

Here is an outdoor exercise station that you can use to do pull-ups, toes to bar, bar rows, sit-ups, and other movements. Remember to wash your hands immediately after using the equipment. It is located at the following address:
1030 Marina Village Pkwy, Alameda, CA 94501

I will be posting instructional videos on different movements and how to perform them on the equipment over the next few days. These will be located here.

16
Mar

Coronavirus Shutdown

As most of you were probably expecting, CrossFit Mariner Square will be closed from March 17th to April 7th. Please let other members know that may not use this website, Facebook or Instagram.

During this time, the regular workouts will continue to be posted on the website for those of you with access to equipment. In addition, I will be posting at-home/minimal equipment workouts so that you can continue to stay fit.

We will continue to monitor the situation and provide updates if things change. Please stay safe and I want to thank you all for being part of our community and supporting us.

If you have any questions, email ssouthrey@crossfitmarinersquare.com

30
Oct

2017 SURF AND TURF RX WORKOUTS

The Rx workouts are released!

Below is a brief overview of the 5 workouts. The included PDF document includes much more details about the workouts. All competitors should download the PDF and read it throughly. Feel free to email ssouthrey@crossfitmarinersquare.com with any questions about the workouts.

2017 Surf & Turf Workout PDF

WORKOUT 1 “TURF”
Only one team member can work at a time.
Each team member must complete a minimum of 10 repetitions per exercise.
The snatches can be power or squat.
For time:
50 Calorie Air Bike
40 x Snatches (135/95)
50 x Deadlifts (275/185)

WORKOUT 2 “2 MINUTES AND 30 REPS”
Each team member will go through the ladder once.
The cleans can be power or squat.
There is a 2 minute timecap.
For time:
5 x Cleans (115/75)
5 x Cleans (135/95)
5 x Cleans (155/115)
5 x Cleans (175/125)
5 x Cleans (195/135)
5 x Cleans (215/145)

WORKOUT 3 “TEAM EFFORT 2”
Each team member will complete one round.
The 3 parts of the workout are scored individually by combining the team members’ score.
In part 2, the first unbroken set is doubled for scoring purposes.
2 rounds of a 3 minute running clock”
PART 1: AMRAP Calorie Row
PART 2: AMRAP Chest To Bar Pull-Ups OR Toes To Bar
PART 3: AMRAP Burpees Over Bar

WORKOUT 4 “ALTERNATING SURF AND TURF”
One team member will complete the exercises before the plus sign and the other team member the exercises after the plus sign.
The team cannot advance to the next row until they have both completed the exercises on the current row.
For time:
200m Swim + 50 x D-Ball Squats (100/70)
40 x D-Ball Squats (100/70) + 150m Swim
100m Swim + 30 x D-Ball Squats (100/70)
20 x D-Ball Squats (100/70) + 50m Swim

WORKOUT 5 “D-BALL GETS WET”
The team can decide which person will start.
Each team member will complete one entire round.
2 rounds for time:
10 x D-Ball Push-Ups
50m Swim
10 x D-Ball Push-Ups
50m Water D-Ball Carry (100/70)
10 x D-Ball Push-Ups
25m Underwater D-Ball Roll (100/70)

30
Oct

2017 SURF & TURF SCALED WORKOUTS

The Scaled workouts are released!

Below is a brief overview of the 5 workouts. The included PDF document includes much more details about the workouts. All competitors should download the PDF and read it throughly. Feel free to email ssouthrey@crossfitmarinersquare.com with any questions about the workouts.

2017 Surf & Turf Workout PDF

WORKOUT 1 “TURF”
Only one team member can work at a time.
Each team member must complete a minimum of 10 repetitions per exercise.
For time:
50 Calorie Air Bike
40 x Ground To Overheads (95/65)
50 x Deadlifts (225/155)

WORKOUT 2 “2 MINUTES AND 30 REPS”
Each team member will go through the ladder once.
The cleans can be power or squat.
There is a 2 minute timecap.
For time:
5 x Cleans (85/55)
5 x Cleans (105/75)
5 x Cleans (125/95)
5 x Cleans (145/105)
5 x Cleans (165/115)
5 x Cleans (185/125)

WORKOUT 3 “TEAM EFFORT 2”
Each team member will complete one round.
The 3 parts of the workout are scored individually by combining the team members’ score.
In part 2, the first unbroken set is doubled for scoring purposes.
2 rounds of a 3 minute running clock”
PART 1: AMRAP Calorie Row
PART 2: AMRAP Horizontal Chest To Bar Rows
PART 3: AMRAP Burpees Over Bar

WORKOUT 4 “ALTERNATING SURF AND TURF”
One team member will complete the exercises before the plus sign and the other team member the exercises after the plus sign.
The team cannot advance to the next row until they have both completed the exercises on the current row.
For time:
200m Swim + 50 x D-Ball Squats (70/50)
40 x D-Ball Squats (70/50) + 150m Swim
100m Swim + 30 x D-Ball Squats (70/50)
20 x D-Ball Squats (70/50) + 50m Swim

WORKOUT 5 “D-BALL GETS WET”
The team can decide which person will start.
Each team member will complete one entire round.
2 rounds for time:
10 x Push-Ups (Hand Release)
50m Swim
10 x Push-Ups (Hand Release)
50m Water D-Ball Carry (70/50)
10 x Push-Ups (Hand Release)
25m Underwater D-Ball Roll (70/50)

30
Oct

2016 Surf & Turf Rx Workouts

The Rx workouts are released!

Below is a brief overview of the 5 workouts. The included PDF document includes much more details about the workouts. All competitors should download the PDF and read it throughly. Feel free to email ssouthrey@crossfitmarinersquare.com with any questions about the workouts.

2016 Surf & Turf Workout PDF

WORKOUT 1 “TURF”
Only one team member can work at a time.
The repetitions can be broken up anyway the team wishes.
For time:
30 x Burpees Over Box (20)
30 x Ground To Overheads (135/95)
30 x Pull-Ups
20 x Burpees Over Box (20)
20 x Ground To Overheads (185/125)
20 x Chest To Bar Pull-Ups
10 x Burpees Over Box (20)
10 x Ground To Overheads (225/155)
10 x Muscle-Ups

WORKOUT 2 “BURNER”
Each gender must complete 1 round.
The team can decide which gender will start.
Team member 2 can begin immediately after team member 1 completes the air bike.
2 rounds for time:
30/20 Calorie Air Bike
100 x Double-Unders

WORKOUT 3 “TEAM EFFORT”
One team member will complete each exercise.
The time from each exercise will be combined for a total time.
EXERCISE 1:
For time:
1000m Row
EXERCISE 2:
For time:
200m Swim

WORKOUT 4 “UNDER THE SURF”
Each gender must complete 1 round.
The team can decide which gender will start.
2 rounds for time:
30 x Burpees
50m Underwater Plate Swim (45/25)

WORKOUT 5 “TURF THEN SURF”
Each gender must complete 1 round.
The team can decide which gender will start.
2 rounds for time:
20 x Fat Bar Deadlifts (205/115)
20 x Kettlebell Goblet Squats (70/53)
20 x Push-Ups (Hand Release)
50m Swim
50m Overhead Bucket Carry (42/31)

30
Oct

2016 Surf & Turf Scaled Workouts

The Scaled workouts are released!

Below is a brief overview of the 5 workouts. The included PDF document includes much more details about the workouts. All competitors should download the PDF and read it throughly. Feel free to email ssouthrey@crossfitmarinersquare.com with any questions about the workouts.

2016 Surf & Turf Workout PDF

WORKOUT 1 “TURF”
Only one team member can work at a time.
The repetitions can be broken up anyway the team wishes.
For time:
30 x Burpees Over Bar
30 x Ground To Overheads (95/65)
30 x Horizontal Bar Rows
20 x Burpees Over Bar
20 x Ground To Overheads (135/85)
20 x Horizontal Bar Rows
10 x Burpees Over Bar
10 x Ground To Overheads (165/105)
10 x Horizontal Bar Rows

WORKOUT 2 “BURNER”
Each gender must complete 1 round.
The team can decide which gender will start.
Team member 2 can begin immediately after team member 1 completes the air bike.
2 rounds for time:
30/20 Calorie Air Bike
50 x Lateral Bar Jumps

WORKOUT 3 “TEAM EFFORT”
One team member will complete each exercise.
The time from each exercise will be combined for a total time.
EXERCISE 1:
For time:
1000m Row
EXERCISE 2:
For time:
200m Swim

WORKOUT 4 “UNDER THE SURF”
Each gender must complete 1 round.
The team can decide which gender will start.
2 rounds for time:
20 x Burpees
50m Underwater Plate Swim (45/25)

WORKOUT 5 “TURF THEN SURF”
Each gender must complete 1 round.
The team can decide which gender will start.
2 rounds for time:
20 x Fat Bar Deadlifts (115/75)
20 x Kettlebell Goblet Squats (44/26)
20 x Push-Ups (Hand Release)
50m Swim
50m Overhead Bucket Carry (42/31)

19
Nov

CrossFit Kids Holiday Schedule

CrossFit Kids will be taking a winter break with the kids.

There will be no CrossFit Kids classes from December 21st, 2015 to December 31st, 2015.

Classes will resume on January 4th, 2016!