Monday 05/02

Our very first Spring Fling was this past Saturday and it was absolutely amazing! Every single athlete that competed gave their all and we saw some incredible PRs and limits pushed! Congrats to all you should be very proud because we are!!

Strength- OTM x 9

  • Deadlifts 3-3-3-2-2-2-1-1-1

    WOD- For Time

  • 30 C2B

  • 3 Rounds DT (155/105)

  • 20 C2B

  • 2 Rounds DT

  • 10 C2B

  • 1 Round DT

    DT= 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks

Friday 04/29

TOMORROW IS THE DAY!!! Our first annual SF22.
Doors at 8am
Athlete Briefing 8:40am
WOD 1 begins 9am sharp!
Please be sure to watch all 3 videos we posted on our social media pages for WOD standards

Please check in to grab your shirt and team folder that will have all your scoresheets - Bring water/snacks/fuel for the day - Extra clothes to keep warm between wods - Spectators welcome!

Sunday class and open gym will still be on

Body Armor- 4RNFT

  • 8 DB single arm kneeling press ea

  • 50ft weighted bear crawl

  • 10 Bird Dogs ea


    WOD- 3RFT

  • 500m Row

  • 30 DB Snatches (50/35)

  • 30 Sit ups

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)