workouts

Welcome to week 4 of our Summer cycle. This week is the Oly meet on Friday! Those that are participating may consider doing GOAT day on Thursday. Here’s to another great week of training!

This week, we up the ante a bit on our Deadlifts and Presses. Additionally, we have some squat strength before class and as rent. On Saturday, we’ll honor Eva Mireles, the teacher who was slain as she protected her 4th graders in Uvalde with the workout “Eva Strong.” It’s going to be a great week!

We start the week off with some overhead strength work, and finish with some tempo Deadlifts, and end with a Tribute WOD in honor of Eva Mireles who was killed in the Uvalde shootings defending her students. Bring your “A” game this week!

Welcome to our new cycle! Over the next 6 weeks, our focus will be on improving our Deadlifts and Overhead Strength. Look for squat strength extra credit in the rent 🙂 We’ll incorporate plenty of reps of the actual movements that we’re working on, as well as accessory movements like overhead carries, RDLs, dips, lunges,

Murph is here! Come out to honor the fallen on Monday, May 30 with us. We have some space left in our 9:20 heat, everyone is welcome and there is no charge to participate. Bring a friend! The rest of the week, we have a mix of active recovery and a few burners, but overall

Welcome to Murph Prep Week 3! Murph is a week from Monday. We’ve been getting in plenty of volume to build up to it, so we should be good to go on game day. We’re continuing to work in accessory work (“Successory Work”) and other nuggets we learned from our seminar. See you at the

Welcome to our second week of Murph Prep! We had a great seminar with Sam & Jenn Dancer this weekend. We learned a lot about simple steps we can take to make ourselves better every day. This week, we’ve started incorporating some of the things we learned as accessory work at the beginning of class.

Murph Prep Week 1 We’ll spend the next 4 weeks getting ready for Murph. We’ve already upped our running, pull-ups, and push ups a bit (along with, of course, or squat cycle), so we’re going in with a good base. Expect to see some longer runs, a little biasing towards the Murph movements (pull-up, push

Happy Max Out Week! This week, we’ll put our hard work to the test and retest our 1RM Back Squat and Front Squat 🙂 We also have our first Beach WOD of the season on Sunday at 9am, at North Beach! Bring your friends & family and come throw down in the sand! We also

Welcome to the second-to-last week of our Early Spring Cycle! We are deloading our squats this week, and will max out next week. For the tempo squats, focus on the tempo and technique vs. load. While it may be tempting to go heavy, you’ll be better off keeping it on the lighter side. Remember that