Due to weather conditions, 12pm outdoor class is canceled. However, we do have a virtual class you can join! Link at the bottom of this post. STRENGTH: 18 min to complete: 4 x 8 Sumo Deadlift WOD: For time  21-15-12 Cal Row 12-9-6 Burpees over the Erg *12 min cap*  REQUIRED by the City of...

STRENGTH: 15 min to work up to a heavy weight and complete: Turkish Get-Up 4x1 (per arm) @ heavy! WOD: 12 min AMRAP 6 Hang Power Clean 8 Push Press 10 Toes-2-bar Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL...

STRENGTH: Every 2.5 min for 5 sets: 5 Back Squats @ 80% (Week 3 of 5) WOD: 2 min on/1 min off - 5 rounds  25m Box Push Double DB/KB Walking Lunges for reps  1 min rest  Lv3: 35/25# DBs/KBs REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK...

STRENGTH: Every 2 min for 5 sets: Snatch Pull x 3-3-2-2-2 @ 95- 100+ % of 1 RM Snatch WOD: 9 min AMRAP 9 Snatch Deadlift 6 Hang Power Snatch 3 Overhead Squat Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS...

Dr. Martin Luther King Jr Tribute WOD For Time: 63 Burpees (1963 “I have a dream” speech was delivered) 200m run 64 Air squats (1964 Civil Rights Act was passed) 200m run 64 Hand Release Push-ups (1964 Nobel Peace Prize was won) 200m run 65 Kettlebell Swings, 70/44# (1965 Voting Rights Act was...

A. Split Jerk Drills: -Positioning (w/ PVC) -Tall Jerks 3x3 @ light -Long step drill 3x3 @ light B. Every 90 sec- 4 sets  2 Pause Split Jerks* + 1 Split jerk (*2 sec pause in bottom of dip) C. Every 90 sec -3 sets 2 Split Jerk Every 90 sec- 3 sets 1 Split jerk Finisher: Accumulate 3 min...

8:30 AM LITE N TITE Part A: 15 min AMRAP 300 m Run 20 Alternating DB Snatch (50/35) 10 Up-downs 5 min REST/ Switch Part B: 10 min AMRAP 15/10 Cal Row 15 Wall Balls 9:30/ 10:30/ 11:30 AM CLASS Part A: Every 2 min for 5 sets  1 Squat Clean + 4 Front Squats 8 min...

2021 PANDEMIC DETOX TEST! "Cindy" 20 min AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats *This will be re-tested in 6 weeks! Do not change modification or movements mid-workout. And record carefully of any modifications so it can be replicated in 6 weeks for a more accurate result. *If you...

STRENGTH: 20 min to work up to a heavy 3 rep Deadlift  (about 85% of 1 RM) Then, deload for WOD and rest 5-6 min before starting WOD: “Sham” 7 rounds for time: (15 min CAP) 11 Deadlifts @ Bodyweight  100m run Lv1: 115/75 Lv2: 70% of BW (Note: This was performed on 7/17/20, check...

Skill: Kipping HSPU WOD:  30 sec on/off- 6 sets  30 sec- HSPU (kipping or strict) for reps 30 sec rest 30 sec- V-ups for reps 30 sec rest STRENGTH: 5 Strict Press Every 2 min x 5 sets  @ 70-75% REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL...