HERO WOD: “Hooch” 5 rounds for time: 11 DL 275/205 14 Single Arm Thrusters (50/35) 1 50’ heavy sled push at the top of every 2 min* *Outdoor sub: 8 banded bear crawls This WOD is dedicated to David “Hooch” Bartlett Roten Jr., 34, of Peachtree City, GA, who served in...
THANKSGIVING PARTNER WOD: "GRATEFUL" 26 min Partner AMRAP 100 DU/ 200 SU 10 Synchro Burpees 100 KBS (53/35) 10 Synchro Burpees 100 OH Plate Sit-up (25/15) 10 Synchro Burpees 100 Goblet Squats (53/35) 10 Synchro Burpees *Share work as desired, one partner works at a time (except when completing burpees) REQUIRED by the City of San Francisco:...
WOD: For Time: 15 Back Squats 800m run 15 Back Squats 800m run 10 Front Squats 800 m run 10 Front Squats Lv1: 95/65 Lv2: 135/85 Lv3: 165/105 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. A PEEK INTO THE WEEK...
WOD: 12 min to warm up to 85-90% then complete, 1 Deadlift every 2 min for 5 sets Finisher: Accumulate a 3 min plank for time REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. A PEEK INTO THE WEEK...
WOD: Alternating EMOM 30 -5 Renegade Row* -20-30 MB Russian Twist -15-20 Decline DB Floor Press (in glute bridge) -5 Windmills per side -10 MB Tuck-ups -Rest *Rx- 2 push-ups per rep, Scaled- 1 push-up per rep REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. A PEEK INTO...
WOD: CrossFit Games Open 11.3 5 min AMRAP Max rep Squat Clean and Jerk Lv1: 95/65 Lv2: 135/85 Lv3: 165/110 STRENGTH: Every 2 min for 5 sets 5 Front Squat REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. PEEK INTO THE WEEK...
A. AMRAP X 9 48 Double Unders 15 Wall Balls 20/14 7 Burpees Rest 2 Minutes B. AMRAP X 6 36 Double Unders 12 Wall Balls 20/14 5 Burpees Rest 2 Minutes C. AMRAP X 3 24 Double Unders 9 Wall Balls 20/14 3 Burpees (This is a repeat from 7/9/20, check your score and beat it!) REQUIRED by the...
WEATHER UPDATE! Forecast shows high chances of rain. In the case of class cancelation, an additional open gym time will be added if necessary. You will also receive an email if the class you signed up for is canceled. You will be responsible for booking...
WEATHER UPDATE! Forecast shows high chances of rain. In the case of class cancelation, an additional open gym time will be added if necessary. You will also receive an email if the class you signed up for is canceled. You will be responsible for booking...
WEATHER UPDATE! Forecast shows high chances of rain. In the case of class cancelation, an additional open gym time will be added if necessary. You will also receive an email if the class you signed up for is canceled. You will be responsible for booking...