Friday 04/26

TOMORROW! Our annual competition the Spring Fling is here ! No regular classes. Sundays schedule will still remain the same.

Athletes please be here, checked in, and ready to go by 8:40am for our mandatory briefing. Doors will open at 8:00am and workout 1 will begin at 9:00am sharp! We expect to be done and handing out awards by 1pm .

Spectators are welcome !

SF24 WOD 2 a two part workout ✌🏻🌊 Part 1 = 100 Cal Row (5:00 cap) Score total time or total reps. Part 2 = Total reps of synchro burpees + thrusters. Please review all standards by watching our videos on social media before coming down to compete Saturday 🙌🏻 Workout 3 will be released later today.

WOD - OTM x 30 mins

  • Min 1 = 15/12 Cal Row

  • Min 2 = 20 Push ups

  • Min 3 = 10 Strict T2B

  • Min 4 = 20 G2OH (45/25)

  • Min 5 = 20 Groiners

Thursday 04/25

WOD 1 for Spring Fling has been released on our social media! Each partner will have 7:00 to establish a 1RM Back Squat. Please watch the entire video to learn more about standards and rules. Keep checking back for workouts 2 & 3!

Saturday 04/27 - Doors at 8:00am , mandatory athlete briefing 8:40am , workout 1 begins 9:00am sharp!

Body Armor - OTM x 12 mins

  • 8-10 Ring Dips

  • 10-12 Bent Over Barbell rows

  • :20 on + :10 off x 2 Glute Bridge Hold

WOD - 4 RFT

  • 30 DU

  • 15 DL (155/105)

  • 10 Push Jerks

Monday 04/22

This Saturday 04/27 - no regular classes due to our annual competition Spring Fling! Athletes, we will have a mandatory briefing at 8:40am , please be in the building by this time and checked in! Spectators are of course welcome !! We will be releasing workouts 1-3 later this week on our social media pages.

Body Armor - OTM x 12 mins

  • :20 Side plank ea side

  • 20 Standing plate rises

  • 1:00 Standing plate pinch hold

  • :30 Handstand hold

WOD - 12 min AMRAP

  • 3 Wall walks

  • 9 Hang Power Cleans (115/85)

  • 15 Box Jump Overs (24/20)