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Workout of the DayAMRAP in 20 minutes:1 minute plank hold20 burpees200 m farmer’s carry (one dumbbell, one kettlebell) Each round of the workout today starts with a one minute plank hold. You’ll be responsible for keeping an eye on the clock to start and end that plank each round. standard: 20/12 kg and 40/25 lbrx: […]

SkillEMOM for 10 minutes:Hang snatch high pull plus snatch high pull plus power snatch We’re working on the pull in this drill sequence today. The hang snatch high pull and the snatch high pull from the ground will prime you to hit hard and full extension at the top of your jump in the power […]

SkillAMRAP in 7 minutes:5 strict pull ups20 second L sit It’s ok if your pull ups break down to singles, as long as you’re able to finish all 5 in no more than about 30 seconds each round. sport: 3 bar muscle ups (banded or jumping so that you finish under 30 seconds) Workout of […]

Skill8 rounds:20 second arch20 second hollow20 second rest We’re cycling through some core work for our skill today, taking it a little bit easier before a rather hard workout in the heat. Bug your coach for trivia! Workout of the DayAt 0:00For time, with an 8 minute time cap:9 calories (bike, ski, or row)15 power […]

SkillEMOM for 10 minutes:Hang squat clean plus squat clean Work on hitting full extension at the top of your hang squat clean, then keep that same level of extension when you take the second rep from the floor. Workout of the DayAMRAP in 12 minutes:40 double unders20 air squats10 strict presses You should be able […]

Workout of the DayLabor Day Schedule:Class at 10 amOpen gym at 11 am Workout of the Day:In teams of 3:AMRAP in 25 minutes:Teammate 1: 500 m runTeammate 2: Devil PressTeammate 3: RestRotate after each run For the workout today, one teammate will start with a 500 m run while the second teammate performs devil presses […]

Workout of the DayAMRAP in 15 minutes:10 box jumps7 hang power clean and jerks4 V-ups Pick a weight for the hang clean and jerk at which you can finish 7 reps in no more than two sets. You should be moving smoothly and quickly from movement to movement and round to round. standard: 75/55, 20/12″rx: […]

Workout of the DayStick around after the 9:30 class for the shoulder workshop with the folks from NorCal Physiotherapy! It’s free to attend and doesn’t require registration. No open gym today! We’ll be keeping things focused on the workshop after the class. Workout of the Day: AMRAP in 15 minutes:5-10-15-20-25-30… etcBurpeesWall balls30 drag rope single […]

Workout of the Day5 rounds:1 minute of deadlifts1 minute of push ups1 minute of calories on the bike, rower, or ski erg1 minute of rest Pick a deadlift weight that will allow you to hit two or three sets of 5-10 reps each minute of work. Drink water, and be wise about your effort in […]

SkillEvery 1:20 for 8 rounds:3 lateral burpees plus one squat snatch We’ve been doing a lot of lateral burpees recently; use this as a chance to do 3 fast and perfect reps as a mental and physical reset between each snatch. Keep the weight and range of motion manageable enough that your technique doesn’t suffer. […]