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Skill EMOM for 10 minutes 1 squat clean Today we’re going heavy and working up to a strong effort squat clean.  If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as […]

  View this post on Instagram   We are so incredibly grateful to everyone who showed up today to honor the life of Natalie Corona and to show support for Natalie and the Law Enforcement community during this difficult time. We were honored to be able to host so many amazing and generous people at […]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-pencil” color=”Extra-Color-1″] ALL VISITORS WELCOME TODAY We’re opening our doors to anyone who is interested in participating in our memorial workout for Natalie Corona. Classes will be held at 8:30 and 9:30 AM.    If you are […]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-calendar” color=”Extra-Color-1″] Natalie Corona Memorial Workout This Saturday, January 19th 2019, we will be opening our doors during our regularly scheduled classes to anyone who would like to participate in a workout to honor the life of […]

Memorial Workout and Community Gathering for Natalie Corona This Saturday, January 19th 2019 we will be opening our doors to anyone who would like to participate in a workout to honor the life of Natalie Corona. Workout times will start at 8:30 and 9:30AM during our regularly scheduled class times. You do not need to […]

Skill 2 Rounda of tabata alternating between Hollow rocks/hold Arch hold The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  Today we’re performing  two rounds of tabata so our skill work will be eight minutes long.   Alternating movements every round will give you eight […]

SKILL 10×3 Strict Pull-Up with Pause at top of pull-up Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. If you are using a band choose one that makes the three reps […]

  View this post on Instagram   Last week our Davis community suffered a terrible tragedy. This Saturday we will be opening our doors to anyone who would like to participate in a workout to honor the life of Natalie Corona. We will be running our normal classes at 8:30 and 9:30am. You do not […]

Skill Two rounds of Tabata alternating between Handstand hold Double unders We’ll use the Tabata interval timer for today’s skill work. That means you will have twenty seconds to work and ten seconds to recover and transition between movements. The Tabata interval gives you eight opportunities to work on each piece.  For the handstand hold […]

WOD 15 rounds of 20 seconds on 40 seconds off at each station Air assault for calories Row for calories Workout notes Similar to yesterday, we have thirty minutes on the clock in an interval style workout.  Saturday we encountered two weightlifting movements and a gymnastics movement.  Today you will have fifteen opportunities to work […]