Strength E2MOM for 16 Minutes 3 Front Squat  (working from the floor) Work up to a moderate weight and perform 3 repetitions every 2 minutes for 8 rounds.  Take the barbell from the floor and perform a squat clean for your first rep. If you are new to the barbell movements keep the load light […]

Reminder! Today we have barbell club at 5:30! WOD Classes are at 4:45PM and 6:30PM. Skill E2MOM for 10 Minutes A sustainable set of Push-Ups then immediately do 30 Double Unders(or a max set if less than 30). Rest for the remaining time in each round. The push-ups will get tough but that’s the point! Try […]

Strength Deadlift 8-5-3-2-2-2-2 Work up to a strong effort double. If you are new to the barbell lifts work up to a moderate load in small increments and use this time to work on technique. Focus on keeping your low back protected throughout the lift. Your back should be flat and you should be lifting the […]

If you ordered a regionals team T-Shirt we will have them in on Monday!  NorCal Regional tickets are selling fast. If you plan on coming to support the team get your tickets here! WOD 70 Calorie Row 50 Burpee Bar Hops 30 Snatches 135/95lbs Off Ramp WOD 70 Calorie Row 50 Burpees 30 Snatches

The NorCal Regional is 2 weeks away! Get your tickets here! WOD 10 Rounds for Time 3 Power Cleans 185/135lbs 6 Box Jumps 24/20″ 9 Push-Ups Off Ramp WOD 5 Rounds for time 3 Power Cleans 6 Step Ups 9 Push-Ups

Skill Split Jerk 1-1-1-1-1-1-1 Work up to a strong effort Split Jerk.  New lifters should work on perfecting the technique prior to increasing the load.   Start light and go up in small increments. Work on keeping the bar on your torso with your elbows up as you dip. Concentrate on controlling the dip and […]

Strength Squat Clean 1-1-1-1-1-1-1 Work up to a strong effort squat clean. Start light and increase in small increments after successful lifts. If you are still working on learning the clean begin by catching the bar above parallel and ride it down into the bottom of your squat. Only add weight if you are able to […]

Strength EMOM for 10 Minutes Odd Sustainable set of Strict Pull-Ups Even Handstand Hold Start with a number you think you can maintain and try to hold that number for 5 rounds.  Be sure to give yourself some recovery time before you kick up into the handstand and come down  early enough to get on the […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Today we have barbell club at 5:30! WOD Classes are at 4:45PM and 6:30PM.[/creativ_alertbox] Strength E2MOM for 14 minutes 3 Push Press (from the floor) Work up to a moderate effort Push Press and perform 3 every round. Remember this is both a strength and skill exercise! It’s totally natural to turn this movement […]

Skill E2MOM for 14 Minutes 3 Power Snatch Work up to a light to moderate weight and perform 7 rounds of 3 power snatches every 2 minutes. Try to do your reps touch and go if you can. Make sure you are dropping underneath the bar to catch it a partial squat. Increase weight from […]