Workout of the Day Just one class at 8:30 today! Join us at 10 am for a free shoulder workshop with the folks from NorCal Physiotherapy! No sign up required, and anyone (non-members included) is welcome. Workout of the Day:For time:50 wall balls1 mile run50 wall balls 20 minute time cap Listen to your body […]

Skill 5 rounds:20 seconds of hang power snatches40 seconds of rest20 seconds of lateral burpees40 seconds of rest We’re dropping a round off this skill work, but bumping up the work duration to 20 seconds and lowering the rest to 40. This will be a noticable change in difficulty, so do your best to keep […]

Skill AMRAP in 8 minutes:30 Russian twists30 second supine plank (on the floor, on your hands) Use a 10 or 15 pound plate on the Russian twists, and try to keep your hips high and body in a straight line on the supine planks. Rest as needed between every effort. Workout of the Day 5 […]

Skill 5 sets of 5 strict press Target about 65% Increase your weight by 5-10 pounds over the strict presses from 2 weeks ago. Tryt to hold the same weight across all 5 sets. Workout of the Day 2 rounds for time:20 hang power cleans500 meter run 15 minute time cap Pick a challenging but […]

Skill 6 rounds:2 tempo strict pull ups3-8 regular strict pull ups Tempo: Fast up, 3 second hold at the top, 3 second descent, no time at the bottom. Rest about 90 seconds between rounds Scale the difficulty so that you can complete 3-8 strict pull ups without coming off the bar immediately after your 2 […]

Skill EMOM for 10 minutes:Power cleanFront squatSquat clean Today we’re piecing together the squat clean from the power clean and front squat. Try to catch your power clean with your feet in exactly the same stance that you squat with before standing up and following through with the front squat. Drop the bar to the […]

Workout of the Day 5 rounds:1 minute of calories1 minute of Russian kettlebell swings2 minutes to run 200 meters Shoot for a slightly heavier than normal weight on your swings today; the shorter range of motion will make it more manageable. Pick a run distance that you can finish in no more than about 1:15 […]

Workout of the Day AMRAP in 20 minutes:500 meter run57 sit ups500 meter run57 push ups Happy Birthday, Alex Tomaich! Last year we did this exact workout (on April 9th), but with 56 sit ups and push ups per round. We’re bumping that number up by 1 this year, though it might be a couple […]

Skill 6 rounds:15 seconds of power cleans45 seconds of rest15 seconds of lateral burpees45 seconds of rest The rx weight for the power cleans this week is proportionally slightly heavier than we had for the hang power snatches last week; it’s a less technically complex movement, so we’re pushing the load a little bit. Try […]

Skill AMRAP in 8 minutes20 second hollow hold20 second handstand hold Rest as needed between holds so that you can complete the full 20 seconds on the next one. Modify the difficulty of the hollow hold by partially tucking in your arms and legs. The handstand hold can be scaled by switching to a wall […]