STRENGTH: Every 2 min for 5 sets 2 Back Squats @ 80% WOD: 2 min on/ 1 min off- 6 rounds Row 12/10 cal then, Overhead Squats for reps in remaining time Score = total reps Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK...
Skill: Kipping Pull-ups/Butterfly pull-ups technique (10 min) Strength: 30 sec on/1 min rest- 5x Max rep Chest-to-Bar Pull-ups/ Pull-ups WOD: 10 min AMRAP 8 Rolling Pistols 16 Bent Over Dbl DB Rows 40 Double Unders Lv3: 35/25 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password:...
Skill: 10 min to find max height: standing box jump WOD: For time: 21-15-9 Deadlift 800m Run after each round Lv1: 155/105 Lv2: 195/135 Lv3: 225/155 Finish: PNF Hamstring stretch BB Calf smash REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 290772Class @ 12 PM PEEK into...
STRENGTH: Every 2 min x 5 sets 5 Strict Press @ 70% WOD: 12 min AMRAP 3 rounds 25ft Handstand Walk/ 25m Bear Crawl 25m Box Push 45/25 Then, AMRAP in remaining time 5 Strict-push up burpees 10 Single Arm KB/DB Hang Clusters Lv3: 53/35 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY...
A. Every 90 sec x 4 sets Clean High Pull + HPC +FS B. Every 90 sec x 4 sets Clean High Pull + Hang Squat Clean C. EMOM 10 1 Squat Clean D. Every 2 min x 5 sets 3 Front Squats @75% (off rack) REQUIRED by the City of San Francisco: Short...
8:30 AM Lite N Tite: 20 min AMRAP- Partner WOD (single KB) Row 500m 40 Hang KB Snatch 20 KB OHS (single arm) Row 1000m 50 KB Clean and Jerks 50 Goblet Lunges Lv3: 50/35 Only one partner works at a time. Share Work as desired. 9:30, 10:30, 11:30 AM WOD: Partner WOD 20 min AMRAP Row...
Memorial WOD: "Fernando" Today we are remembering the life of a dear member of CFPH, Fernando Nava (1980-2018). Fernando passed away from unknown causes on March 18th, 2018. Fernando lived right up the hill from the box and would run to class, crush everyone on all...
A: Every 2 min x 4 sets 3 Position Hang Power Clean @ light, >50% (1 high hang + 1 above knee + 1 below knee) B: Every 2 min x 5 sets Halting Power Clean + Power Clean @ 65-75% C: Work up to 75% of 1 RM Deadlift then, Every 2 min x 5...
STRENGTH: Every 2.5 min x 4 sets 8 Strict Press @ 60-65% WOD: For time 10-8-6-4-2-4-6-8-10 Toes-to-Bar 35-30-25-20-15-20-25-30-35 Double Unders REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 12 PM PEEK into the WEEK...
STRENGTH: Every 2 min x 5 sets 3 Back Squats @75% WOD: 8 min AMRAP 8 Double DB Power Cleans 16 Double DB Overhead Walking Lunges 8 Double DB Burpee Deadlifts 16 Double DB Overhead Walking Lunges Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 Mobility: 90 sec couch (quad) stretch per side REQUIRED by the City of San Francisco: Short...