MSAC/CFMS update regarding Covid 19:
The Shelter in Place enforced by Alameda County has been extended and the club will not reopen on April 7th.
We will be suspending automatic payments and billing until we are able to resume business.
MSAC/CFMS will work with each member upon reopening to compensate you for time missed and dues paid.
The full update can be seen at http://www.marinersq.com/temporary-closure/
If you have any questions or concerns about your account, please email [email protected]
Hi everyone! CrossFit is starting a mini-open to support the affiliates. Here are the details:
Over a three-week period, CrossFit will release three classic workouts, each with a scaled option that can be performed with minimal or no equipment by athletes of any ability level. All athletes who participate will have their names displayed on the Open leaderboard during the competition and will be able to create smaller leaderboards among friends, family, and other members of their affiliate by using leaderboard hashtags.
Registration will take place on games.crossfit.com/open beginning on or before Wednesday, March 31, and will remain open for the duration of the competition. The first workout will be released on Friday, April 3.
Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required. We understand that many face financial difficulties at this time, and we want everyone in your communities to have the opportunity to participate without barriers.
When participants register, they will have the option to select a contribution amount ranging from $20 to $1,000, or participate at no cost. Participants can select which affiliate they want to receive their contribution. When the competition closes, 100% of the proceeds collected will be distributed to affiliates in accordance with their roster of supporters. CrossFit, Inc. will distribute all registration funds to the designated affiliates.
Come join, workout, and support us! Thanks everyone and spread the word!
Here is a great outdoor area to workout with fitness stations and a nice running trail:
1030 Marina Village Pkwy, Alameda, CA 94501
More workout options available for our members in addition to the daily wods we are modifying for home.
watch.lesmillsondemand.com This temporary site is just a taste of the 800+ workouts available on LES MILLS On Demand: https://watch.lesmillsondemand.com There is something for everyone from high intensity interval training designed to improve strength and fitness fast, dance fitness workouts, the martial arts inspired BOD...
Below is link to where our at home workouts will be posted during the shutdown:
crossfitmarinersquare.com 17 Mar /Advanced, Performance, WOD 2020.03.17 | Home PART 1 3 rounds: 5 x Burpees 10 x Push-Ups 15 x Squats 20 x Sit-Ups PART 2 As many repetitions as possible in 2 minutes: Push-Ups PART 3 Perform as many repetitions as possible in 20 seconds, then rest 10 seconds. Repeat 8 times. Record the total....
As most of you were probably expecting, CrossFit Mariner Square and MSAC will be closed from March 17th to April 7th. Please let other members know that don't use Facebook or Instagram. This information will also be posted on the website.
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 [email protected]
[03/16/20] The Alameda County Health Department has asked the Bay Area to shelter in place so our facility will be closing as of Tuesday March 17th through April 7th. We apologize for any inconvenience and will be offering you some workout from home options on our page in the coming days, so be sure to follow here for updates. Please send inquiries to: [email protected]
Evening class schedules has changed.
7 pm class is now open gym.
8pm open gym is now closed.
New Year’s Eve &
New Years Day Classes
Dec 31 & Jan 1
FYI - Holiday hours for the box.
Be there or be ⬜️
Order your CrossFit Mariner Square classic shirt here:
customink.com I'm organizing our Custom Ink order. You can pay me online. Thanks!
#Repost @thedavecastro with @get_repost
Quick visit to @cf_marinersquare. Great set up spread across 3 racquetball courts. Thanks for the hospitality. @crossfit #supportyourlocalbox #crossfit
Thanks to Ingrid Becker for putting this video together of the going away WOD
CFMS would like to congratulate Coach GT for making the top 200 in the world in her division and qualifying for the Master's Qualifier. She had her best year yet finishing #102 overall out of over 10,000 competitors.
GT would like to thank all of you for your support. She couldn't have done it without the CFMS family behind her!
Enjoy not walking or reaching above your head for a couple of days... #makewodsgreatagain #gym #workout #crossfit #wod #squat #fitness #fit #intheopen #fairuse #olympiclifting #lifting #jokes #squats #wodoftheday #mobility #workoutmotivation #gymlife #fitnessmotivation #crossfitopen #19point4 #19pointfour #crossfitgames #fitfam #gymmemes #satire #MWGA
9 min amramp
3 Chest to Bar Pullups
6 Chest to Bar Pullups
9 Chest to Bar Pullups
12, 15, 18, 21, ect.
Reps keep increasing by 3 till the 9 min timecap is hit.
What's your prediction?
Hi all -
We've tried to tell everyone in person but unfortunately we have not been able to. We apologize if this is the first time that you are hearing about this but it is true that KT and GT are moving away.
We are lucky that SP and the rest of the CFMS gang are throwing us a little going away WOD and hangout event.
Due to Facebook limitations, we can't invite everyone via FB but EVERYONE is welcome to come. You are all part of the CFMS family and we hope to see you there.
Friday March 29th. A fun Friday night WOD and more!
Wait Wait! Tell Me! Uh, what's the WOD? A CrossFit comic by Gabrielle Truglio (@gabytruglio) and Jean Chen (@nerd0cake). #crossfit #alameda #wod #cfms #fitness #wodbrain #woddrunk #fridayfeels #strength #comics @ Crossfit Mariner Square
Keep Calm and Carry On! Or keep calm and double under. A CrossFit comic by Jean Chen (@nerd0cake) and Gabrielle Truglio (@gabytruglio). #crossfit #alameda #doubleunders #crossfitopen2019 #cfms #rpmfitness #rxjumprope #roguefitness #kcco #frustrated #zen @ Crossfit Mariner Square
A little 19.2 on a Sunday afternoon. Congrats to all who came in and rocked it.
Don’t Count the Reps! Or at least wait until after the workout... comic by @gabytruglio and @nerd0cake. CrossFit Mariner Square CrossFit #crossfit #alameda #motivation #cfms #fitness #strength #comics #19point2 #wod #funny @ Mariner Square Athletic Club
Just Go! Because we've all been there. Comic by Jean Chen @nerd0cake and Gaby Truglio @gabytruglio. CrossFit #crossfit #alameda #motivation #cfms #justgo #fitness #strength #assaultbike #comics #19point1 @ Crossfit Mariner Square
dlvr.it 26 Jan /Advanced 2019.01.26 | Advanced PART 1 Use 30 minutes to find your 1RM: Bench Press PART 2 For time: 50 x Deadlifts (155/105) 40 x Abmat Sit-Ups 30 x Push-Ups (Hand Release) 20 x Snatches (155/105) 10 x Muscle-Ups
dlvr.it 26 Jan /Performance, WOD 2019.01.26 | Performance PART 1 Use 30 minutes to find your 1RM: Bench Press PART 2 (TIMECAP: 12 Min) For time: 50 x Deadlifts (135/95) 40 x Abmat Sit-Ups 30 x Push-Ups (Hand Release) 20 x Power Snatches (135/95) 10 x Burpee Chest To Bar Pull-Ups
dlvr.it 25 Jan /Advanced 2019.01.25 | Advanced PART 1 Total the number of calories completed. Every minute on the minute for 20 rounds: 1: 3 x Wall Climbs 2: 50 x Double-Unders 3: 10 x D-Ball Cleans (100/70) 4: AMRAP Calorie Air Bike
dlvr.it 25 Jan /Performance, WOD 2019.01.25 | Performance PART 1 Total the number of calories completed. Every minute on the minute for 20 rounds: 1: 3 x Wall Climbs 2: 50 x Double-Unders 3: 10 x D-Ball Cleans (100/70) 4: AMRAP Calorie Air Bike
dlvr.it 24 Jan /Advanced 2019.01.24 | Advanced PART 1 Use a kettlebell to anchor for the sit-ups. 21-15-9 repetitions for time: Hang Squat Cleans (95/65) Toes To Bar Sit-Ups PART 2 3 rounds for form: 10 x Strict Pull-Ups 15 x Strict Ring Dips 20 x Wall Balls (10/9 Feet) (20/14)
dlvr.it 24 Jan /Performance, WOD 2019.01.24 | Performance PART 1 (TIMECAP: 15 Min) Use a kettlebell to anchor for the sit-ups. 21-15-9 repetitions for time: Hang Squat Cleans (95/65) Toes To Bar Sit-Ups
dlvr.it 23 Jan /Advanced 2019.01.23 | Advanced PART 1 Rest 3 minutes between rounds. AMRAP the last round. 3 rounds: 3 x Presses @85% PART 2 10 rounds for time: 250m Row 15 x Kettlebell Swings (53/35)
dlvr.it 23 Jan /Performance, WOD 2019.01.23 | Performance PART 1 Rest 3 minutes between rounds. AMRAP the last round. 3 rounds: 3 x Presses @85% PART 2 (TIMECAP: 12 Min) 5 rounds for time: 250m Row 15 x Kettlebell Swings (53/35)
dlvr.it 22 Jan /Advanced 2019.01.22 | Advanced PART 1 The superset must be completed unbroken in order to advance. 5 rounds for time: 400m Run Superset: 5 x Power Cleans (155/105) 3 x Push Jerks (155/105) PART 2 For form: 5 Total Minute Elbow Plank 50 x Grasshoppers 2 Total Minute Side Plank (Each Side)
dlvr.it 22 Jan /Performance, WOD 2019.01.22 | Performance PART 1 (TIMECAP: 20 Min) The superset must be completed unbroken in order to advance. 5 rounds for time: 400m Run Superset: 5 x Power Cleans (135/95) 3 x Push Jerks (135/95)
dlvr.it 21 Jan /Performance, WOD 2019.01.21 | Performance PART 1 Rest 3 minutes between rounds. AMRAP the last round. 3 rounds: 3 x Back Squats @85% PART 2 10 minutes for rounds: 10 x Burpees Over Box (24/20) 10 x Pull-Ups
|Monday||16:00 - 21:00|
|Monday||06:00 - 08:00|
|Tuesday||16:00 - 21:00|
|Tuesday||06:00 - 08:00|
|Wednesday||16:00 - 21:00|
|Wednesday||06:00 - 08:00|
|Thursday||16:00 - 21:00|
|Thursday||06:00 - 08:00|
|Friday||16:00 - 20:00|
|Friday||06:00 - 08:00|
|Saturday||09:30 - 11:00|
|Sunday||10:00 - 15:00|
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