Tuesday 09/26

If you didn’t see we snuck a video release with this years Turkey Tourney date!! Check it out on our Instagram page! More info coming soon. In the mean time start to find a partner for this annual in-house competition! Teams are M/M or F/F.

Reminder- This Thursday there will be no morning classes

Body Armor- 3 RNFT

  • 10 DB Bench pull overs

  • 20 Barbell high pulls

  • 10 DB Bent over rows ea. side

  • 20 Standing plate rises

WOD- 6 RFT

  • 50 DU

  • 21/15 Cal Row

  • 12 T2B

Monday 09/25

Reminder that this Thursday the 28th we will be closed for all morning classes. Evening classes will still be on!

This weekend Dan completed a half iron man!! A big congrats to him! He’s trained so hard for this day in and out. Unfortunately due to the weather (esp. the high wind gusts) they had to cut the swim in half, but all other sections of the event were completed fully. Congrats again!!!

WOD- 5 RFT

  • 7 Squat Cleans (165/115)

  • 7 Shoulder-2- Overhead

  • 7 Burpee C2B

  • 2:00 rest

Post WOD- 4RNFT

  • :20 Hollow Hold

  • 25 Sit ups

  • Rest as needed between sets

Friday 09/22

Please take note that next Thursday we unfortunately have to remain closed for the morning classes. We’re sorry for any inconvenience!

Strength Day

Part 1 = Back Squats

  • 6x6 @ 65-70% of 1 RM

  • Every 2:30

Part 2 = Jerks

  • 2-2-2-1-1-1 From the rack, Every 90s

  • Begin 60-65% and build

Part 3 = Cleans

  • 2-2-2-1-1-1 Every 90s

  • Begin 70-75% and build