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 »
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 »
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 »
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 »
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 »
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 »
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 »
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 »
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 »
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 »
