Thursday 04/28

SF22 WOD2 has been released! “Spring Clean… & Go!” Check out the FULL video on our social media pages before arriving on Saturday for the competition.

Reminder that there are no scheduled classes for this Saturday due to our in-house comp.

Strength- Every 90s x 8 sets

  • 3 Overhead Squats

  • build based off feel

WOD- 3:00 on 2:00 rest x 4 Sets

  • 5 HSPU

  • 10 Pull ups

  • 15/12 Cal Row

AMRAP STYLE

Wednesday 04/27

WOD 1 for the Spring Fling has been released! If you are competing please head over to our social media pages (insta or FB) to watch the ENTIRE video for movement standards.

Body Armor- 4 RNFT

  • 10 Banded pull apart

  • :20 Side plank ea.

  • 8 Single leg glute bridges ea.

  • 1 min Row/Ski/Bike

WOD- 10 RFT

  • 10 Wallballs (20/14)

  • 3 Deadlifts (315/225)

  • 50m Farmers Carry (53s/36s)(50s/35s)

Monday 04/25

Happy Spring Fling week!!! Be on the lookout on our social media pages for wods 1 through 3 releases and standard videos.

If you cannot access the sign up sheet for our lifting class please let us know. (Only 4 spots left!)

Strength- OTM x 10

  • 1 Power Clean

  • build based off feel

WOD- 3 Rounds

  • 1 min max Thrusters (95/65)

  • 1 min max Power Cleans

  • 1 min max Box Jump Overs (24/20)

  • 1 min max Pull Ups

  • 1 min max Cal Row

  • 1 min Rest

Score = Total reps

Friyay!

Tomorrow marks ONE WEEK away from our first annual Spring Fling!!! A few reminders before that day hits:
- Doors at 8am
- Mandatory athlete briefing at 8:40am please be here in time for this!
-First WOD begins at 9am sharp!
- First three wods will be released this coming week. Keep an eye on our social media pages.
-Spectators welcome!


Strength- Every 2:00 x 5 sets

  • 10-8-6-4-2 Power Cleans

  • increase weight every set

WOD- For Time

  • 150 Wallballs (20/14)

  • OTM 30 DUs