AMRAPs

Compete with us Undertow style every Saturday evening of the open! Get your name, shirt size, and division on our list by Feb 15th! Don’t miss out!

https://docs.google.com/spreadsheets/d/1vpKyHZg-hsiEE-2NNzUniBwAjNYkOTpGEQFmelbN4JQ/edit?usp=sharing

Today and tomorrow (Friday) the 9:30am classes are cancelled

“Success is the ability to go from on failure to another with no loss of enthusiasm.”- Winston Churchill

WOD - For Total Reps

5 min AMRAP

• 27/21 Cal Row

• 27 Thrusters (115/80)

• 27 C2B
  5 min Rest

5 min AMRAP

• 21/15 Cal Row

• 21 Thrusters (95/65)

• 21 T2B
  5 min Rest

5 min AMRAP

• 15/12 Cal Row

• 15 Thrusters (75/55)

• 15 Pull ups

More climbs!

Reminder no 9:30am classes this Thursday and Friday

Compete with us Undertow style every Saturday evening of the open! Get your name, shirt size, and division on our list by Feb 15th! Don’t miss out!

https://docs.google.com/spreadsheets/d/1vpKyHZg-hsiEE-2NNzUniBwAjNYkOTpGEQFmelbN4JQ/edit?usp=sharing

WOD- For Time

• 1 ———> 10

• DB Goblet Squats (50/35)

• 30 DU

Skill- 5 RNFT

• 2 Rope Climbs

• 8 DB box step ups

• 12 HSPU

Important info!

If you did not receive our email that was sent out yesterday please contact us so we can forward it to you. Check your spam folder as well in case it went straight there.

ADJUSTED SCHEDULE - Thursday & Friday this week (2/7 and 2/8) there will be NO 9:30am classes. We apologize for any inconvenience.

THE OPEN is right around the corner!! This year we will be spicing things up a little bit…Undertow style…more details to come! Fill out the google sheet if you plan on competing with us every Saturday night during the 5 weeks as well as your T-shirt size.

https://docs.google.com/spreadsheets/d/1vpKyHZg-hsiEE-2NNzUniBwAjNYkOTpGEQFmelbN4JQ/edit?usp=sharing

WOD - 16 min AMRAP

• 30 Hang C&J (50/35)

• 25/18 Cal Row

• 20 Lateral Burpees

• 15 Deadlifts (245/165)

Polar ladies

Shout out to some of our incredible ladies who took the plunge yesterday at the annual Polar Bear Plunge at Long Beach! Proceeded went to Make a Wish Foundation. You could have not asked for a better day to jump into that cold water! Way to represent!

Strength - every 90 sec x 6 sets

• 0:00- 3 Front Squats @ 75%

• 1:30- 2 FS @ 80%

• 3:00- 1 FS @ 85%

• 4:30, 6:00, 7:30- 1 FS @ 90%

*** After each set preform 6 HSPU, 10 Push Ups, or 2 wall walks ***

WOD- every min on the minute x 10mins

• 20 DU

• 1 Squat Clean Thruster (inc weight every round)

Happy Birthday Esek!

Happy birthday to Coach Esek! Perfect timing for “flashback Friday"! Look at those freckles!!! We hope you have a GREAT day!!

WOD - Part 1 - with a 10:00 cap

• 25 Bar facing burpees

• 25 Squat Snatches (115/80)

• 25 Bar facing burpees

  Part 2- cap at 15:00 mark

• 1 RM Hang Snatch

Conditioning - 5 RNFT

• 15/12 Cal Row

• 50 ft. KB lunge

• 15/12 Cal Row

• 1:00 Rest