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Events

6
Jul

Outdoor Workout Tips

Here’s the procedure when you come to your first outdoor class:
1. Be a little early to class. It will give us time to answer any questions you have and allow you time to setup your personal stuff.
2. Right before class starts, the trainer will take your temperature. If it’s 100 or higher then you will have to leave unfortunately. We won’t tell you what to do but you won’t be allowed to come back to class for 2 weeks.
3. When class starts, you will be given a cleaning bottle and cleaning rag then given a workout area.
4. Next, you will take your equipment to your workout area.
5. After having fun and working out, you will clean all your equipment thoroughly. After that you can leave. The trainer will return the equipment back inside and gather the cleaning equipment.

Here’s some other information to know:
= You must wear a mask at all times. Even during the workout.
= You need to bring all your own personal equipment. We will not provide any of the following: bands or any other mobility equipment, jump rope, weight belts, or chalk.
= If your jump rope or weight belt is in the box, you can grab that and take it with you. You will not be able to store those items in the box.
= You will have access to a bathroom.

If you have questions let us know. Once again, things could change but these are the current procedures and rules. Thanks everybody.

6
Jul

Programming Changes

Hi everyone.

There will be a change in the programming starting on Monday, July 13th. The Home programming track will be discontinued as we will have begun outdoor classes. In addition, the Advanced and Performance tracks will be changed to reflect the limitations from the outdoor workouts. These changes will include the fact that there will be no access to pull-up bars and weightlifting racks.

Sorry for the inconvenience but we will have to make do due to the restrictions created by Covid-19. The great thing is, this is CrossFit and we can adapt accordingly.

3
Jul

Outdoor Opening

Hi everyone!

First, I would like to thank all of you for being patient with us through this difficult time. There’s still a lot of uncertainty in the near future and so things may suddenly change. We will do our best to communicate more effectively going forward.

With that being said, we will be starting outdoor classes on Thursday, July 9th. We will only be offering 12 PM and 5 PM classes, and a Saturday class at 10 AM. We will add more classes in the future depending on interest and attendance.

The classes will be limited to 6 people and will follow all the latest Covid-19 procedures posted by the state. This includes, but not limited to, the spacing of at least 6 feet between stations, each individual being provided cleaning materials, each person having their temperature taken prior to class, and the wearing of a mask at all times.

Since there is a limit to the number of people in a class, this will create some changes in how we handle membership and attendance. There will be no monthly billing at this time. You will prepay $15 for each class that you schedule. For now, we will only be accepting PayPal for payment. You must cancel at least 24 hours prior to class in order to receive a refund. Also, showing up late to class will constitute forfeiting your fee and not being allowed to attend class. There will be a lot of new procedures that we will all have to follow and being punctual will be key to having everything run smoothly.

We will begin accepting reservations for classes immediately. You can book your classes at the following link: https://booking.appointy.com/CFMS

With this rapidly changing environment, please bear with us as I’m sure there will be mistakes and adjustments that will need to be made. Thank you so much for your patience and stay tuned for updates on this page.

If you have any questions, feel free to email: admin@crossfitmarinersquare.com

Hope to see you all soon!

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)