workouts

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

Welcome to Week 5 of our Early Spring Cycle! This is the final heavy week of our squat cycle before we deload and then retest our 1RMs! The 5×5’s should be challenging but doable. We’re have a couple of benchmarks this week with a 2K row on Wednesday and the hero workout “Josh” on Friday.

We’re heading into Week 4 of our Early Spring Cycle. This week, we’ll be hitting a max rep effort on Front Squats and Back Squats at 80%. Be prepared to grind it out– this is where we build strength! After this week, we have one more week of heavy squats, a deload week, and then

Welcome to Week 3 of the Early Spring Cycle! We’re increasing our percentages and bumping up the reps a bit on squats this week. Bring your “A” game to the gym this week! We’ve got some fun WODs 🙂

Welcome to Week 2 of our Early Spring Cycle! We’re starting to build the foundation for our strength cycle this week with 10-rep back & front squats. Additionally, we’re going to start tuning in those gymnastics skills with BMU & Strict PU negatives. Back by popular demand are our Floating Cardio pieces, to be completed

Welcome to Week 1 of our Early Spring Cycle. Over the next 6-7 weeks, we’ll spend time building our top-end strength with Front Squats & Back Squats, and honing our Bar Muscle Up & Strict Pull-Up skills. This week, we’ll set a benchmark for our 1RM Back Squat and 1RM Front Squat so we can

We’re in a transition week this week, moving out of the Open and starting a new cycle next week. We’ll get some great workouts in this week and start a brand new cycle the week of March 20! Keep your eyes out for more info on the new cycle coming soon.