REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. JOIN US for the Halloween Partner WOD: When: Sat, Oct 31 @ 8:30, 9:30, 10:30 and 11:30. (Will add a 12:30 if needed) Where: The field Standards/Details:- Partner format - male/male, female/female, or mixed gender - Rx (L3)...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. JOIN US for the Halloween Partner WOD: When: Sat, Oct 31 @ 8:30, 9:30, 10:30 and 11:30. (Will add a 12:30 if needed) Where: The field Standards/Details:- Partner format - male/male, female/female, or mixed gender - Rx (L3)...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. JOIN US for the Halloween Partner WOD: When: Sat, Oct 31 @ 8:30, 9:30, 10:30 and 11:30. (Will add a 12:30 if needed) Where: The field Standards/Details:- Partner format - male/male, female/female, or mixed gender - Rx (L3)...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. BENCHMARK WOD: "FIGHT GONE BAD" 1 min stations, 3 rounds for max reps Wall/ Air Ball Sumo Deadlift High Pull 75/55 Box/Tuck Jump Push Press 75/55 Calorie Row 1 min rest LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. WOD: 30 min to find a 3 rep max Deadlift FINISHER: 3 min accumulated plank hold for time PNF Hamstring stretch, 2 min per side LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 12...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. STRENGTH: Every 2 min for 12 min Pause Jerk 3-3-3 Pause Split Jerk 2-2-2 *3 sec pause in dip WOD: 10 min AMRAP 4,6,8.. Single arm DB/KB Push Jerks (total) Bent over row w/ DB/KB (one DB/KB, two arm) Keep increasing reps by 2...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. STRENGTH WARM-UP: Every 90 sec, building each set: 1 Power Clean + 5 Back Squat 1 Power Clean + 4 Back Squat 1 Power Clean + 3 Back Squat 1 Power Clean + 2 Back Squat 1...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. WOD: For Total Time: 5 rounds 5 Overhead Squat (95/65) 20 Double Unders 2 min rest 4 rounds 4 Hang Squat Snatch (115/75) 8 Bar Facing Burpees 2 min rest 3 rounds 3 Squat Snatch (135/95) 9 HSPU Lv1: 55,65,75/ 35/45/55 Lv2:...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. 8:30 AM LITE N TITE For Time: 50/40 Cal Row Then, 4x: 20 Double DB Power Cleans (35/25) 20 Air Balls (20/14) 20 Plank Rows (35/25) Then, 100 DU 9:30, 10:30, 11:30 AM WOD WOD A 12 min AMRAP 24/20 Cal Row 24 Air Balls (20/14) 24 Dbl...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. STRENGTH: Turkish Get-up x 2-2-2 2 unbroken per side = 1 set WOD: 3 rounds for time 20 Push Press 40 Grasshoppers 672 m Run (2 laps on around field on sidewalk) Lv1: 55/35 Lv2: 65/45 Lv3: 75/55 LINK FOR VIRTUAL...