Wods 7/29/19-8/2/19

Posted by & filed under Uncategorized.

Saturday August 24 will be our 1st Battle by the bay.  Large teams will be formed to ensure maximum participation and an even playing field.  There will be 3 teams, each captained by a coach.  If you want to sign up, simply put your name on the list.  Its free!  One of the events will… Read more »

WODs 7/22/19-7/26/19

Posted by & filed under Uncategorized.

Saturday August 24 will be our 1st Battle by the bay.  Large teams will be formed to ensure maximum participation and an even playing field.  There will be 3 teams, each captained by a coach.  If you want to sign up, simply put your name on the list.  Its free!  One of the events will… Read more »

Wods 7/15/19-7/19/19

Posted by & filed under Uncategorized.

Monday “Mass Destruction” 5 min AMRAP 3rds 7 Deadlift 185/125 7 Burpees Facing bar Max cal Row 3 min rest 5 min AMRAP 5 Deadlift 225/155 9 Burpees Laterally over Bar Max cal row 3 min rest 5 min AMRAP 3 Deadlift 275/185 11 Burpees max cal row We will be working more on our… Read more »

WODs 7/8/19-7/12/19

Posted by & filed under Uncategorized.

This week, we test our 1rm Back squat Monday, 1rm Power clean Wednesday.  We end the week with a fun chipper and then mean EMOTM with a twist.  Kim and I are in San Fran until Thursday.  See yall then. Monday Back squat 1rm “Big 4-0” 3rds Row 500m 40 Abmat situps Bike .6 40… Read more »

7/1/19-7/5/19

Posted by & filed under Uncategorized.

Next Monday we test our 1rm back squat and Wednesday our 1rm power clean.  4th of July is 8am only.  Have fun! Monday Back squat 5×5 add 5lbs from last week 10 min AMRAP 20 Wall balls 20/14 35 DU This is our last week of 5×5 backs squats.  1rm next Monday!  You can only… Read more »

WODs 6/24/19-6/28/19

Posted by & filed under Uncategorized.

Week 2 of our 5×5 squats.  We incorporate some heavy deadlifts at the end of the week and have higher skill movements with lower reps sprinkled in throughout the week.  Stand by for a CFC outing to concert in the park! Monday “Rush Hour” 5min AMRAP 400m run max rds of 7 Power cleans 155/105… Read more »

Wods 6/17/19-6/21/19

Posted by & filed under Uncategorized.

Monday Back squat 5×5 75% “The Good Life” 21-15-9 DB front squat 50/35 KBS 70/53 Ring pushups 5×5 at 75% is tough but manageable.  We are gonna do this 3 weeks in a row then test our back squats.  This is meant to be a sprint wod.  Scale the FS so you can get 21… Read more »

WODs 6/10/19-6/14/19

Posted by & filed under Uncategorized.

Monday “”The Ultimate Warrior”” 6rds 6 Power cleans 155/105 8 C2B Pullups 10/6 Cal bike/Row Lots of arms in today’s wod.  We are pulling in every plane of the shoulder.  Focus on consistency of effort.  We want the cleans unbroken for atleast 3 rds.  See what pace you can hold on the rower and go… Read more »

Wods 6/3/19-6/7/19

Posted by & filed under Uncategorized.

Monday DU skills 2 Power clean and Jerk EMOTMx7 “”Jake the Snake”” 15 min AMRAP 7 Power clean and Jerk 135/95 30 DU 7 Strict pullups 30 DU 20 ABmat situps 30 Du I want you to use a weight you can do 7 reps in no more than 2 sets.  We want a consistent… Read more »

Wods 5/27/19-5/31/19

Posted by & filed under Uncategorized.

Reminder, tomorrow is Murph and we are open 9am only.  We back off a bit on the lifting this week to give everyone a chance to recover from Murph.  Also, we have to let the floor sit for a couple of days before we can drop weights.  This week we will utilize a lot of… Read more »