Thursday 05/05
Body Armor- 4RNFT
3 Strict Press + 3 Push Press
12 Bent over DB Rows ea side
1:00 Push up plank hold
15 Glute bridges
WOD- 10 min AMRAP
3 Wall walks
3-6-9-12…. T2B
Wednesday 05/04
Tonight is our first of four Olympic lifting classes. Beginning at 7:30pm please be ready to go!
Highly recommended that you do not hit the workout of the day because of how much volume we will be doing in class. If you haven’t registered through our google sheet and have trouble let us know.
Strength- OTM x 8
1 Squat Snatch
build based off feel
WOD- For Time
3 Rounds
10 Squat Snatch (95/65)
12 Lateral Burpees
2 Rounds
10 Squat Snatch (115/85)
12 Lateral Burpees
1 Round
10 Squat Snatch (135/95)
12 Lateral Burpees
Tuesday 05/03
Tomorrow night (Wednesday) begins our 4 week Olympic lifting session. We have only a couple slots left to fill so act quickly!!! Contact us if you have any questions.
WOD- 5RFT
40/30 Cal Row
30 Sit ups
20 Russian KB Swings (53/36)
100ft. KB Goblet Walking Lunges
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