Monday is Memorial Day! We will be running a shortened schedule with no evening classes. Classes will be at 5:45, 8:00, 9:30 and 12:00 ONLY. All classes will be doing “Murph”. If you’ve never done this workout you can read about it and the person it is honoring here. As always scaling options will be […]

Skill Overhead Squat 3-3-3-3-3 Increase the load during each set and work up to a moderate weight.  If you are having difficulty with the movement work on the mechanics with PVC and unloaded barbell.  Your shoulders need to be externally rotated with torso upright. Determine  your increases by the difficulty of the lift.  Make a strong effort but do not go […]

Skill EMOM for 10 Minutes Even Sustainable Set of Kipping Toes-To-bar Odd Wall Walk with 30 Second handstand hold Start with a set of Kipping Toes-To-Bar that you think you can maintain.  Even if you are making only two consecutive reps practice them in the same manner that you want to perform them during workouts […]

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 […]