REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. BENCHMARK WOD: "DIANE" 21-15-9 Deadlifts Handstand Push-ups Lv1: 135/95 Lv2: 185/135 Lv3: 225/155 FINISHER: 3 min accumulated plank hold PNF Hamstring stretch LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 12 PM No need to register for Virtual class, just click the...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. WOD: Part A Every 90 sec-3 sets 3x3 Hang muscle snatch Rest 1 min Part B E90s- 9 sets (13.5 min) 3x3 high hang Power Snatch 3x3 mid hang PSn (above knee/mid thigh) 3x3 low hang PSN (at knee) Rest 1...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. JOIN US FOR VOLLEYBALL TODAY AT 1PM AT JACKSON PARK. ALL WELCOME :-) 8:30 AM LITE N TITE: PART A: 5 rounds, 2.5 min interval for max reps. 206m run Double DB/KB Thrusters for max reps...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. RUTH BADER GINSBERG MEMORIAL WOD: by Lisa Belvins "Notorious R.B.G." 87 DU buy-in Then 3 rounds 15 Burpees 33 KBS (70/53) Then 5 rds 9 Alternating DB Snatch (53/35) 20 Alternating DB Step-Up (24/20") or Alternating DB Lunges Take a short...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. STRENGTH: Every 2.5 min for 5 sets 5 Sumo Deadlift @ 10# heavier than last week (9/16) WOD: 50-40-30-20-10 Sit-ups 10-15-20-25-30 Shuttle runs, 25ft 12 min time cap* LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 12 PM No...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. WOD: Every 5 min x 5rds 12 Deadlifts 10 Bar Facing Burpees 9 Hang Power Clean 10 Bar Facing Burpees 6 Shoulder to Overhead Post times for each round Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 LINK FOR VIRTUAL CLASS HERE!Password: 549884Class...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. STRENGTH: Every 2 min for 5 sets 7 Front Rack Lunges per leg WOD: For Time Run 1 mile 30 Back Squats @ bodyweight/ 70% bodyweight Lv1: 75/55 Lv2: 115/75 LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 12 PM No...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. WOD A: 12 min increasing ladder 3,6,9… Cal Row HSPU 5 min rest between WODs WOD B: 12 min AMRAP 10 DB Floor Pull-overs (50/35)/ 7 pull-ups (indoor) 15 Air Balls (20/14) 20 Grasshoppers (total) LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. WOD: PART A Every 90 sec for 6 sets 2 Clean Pulls @ 100%+ PART B 10 min to find 1 rep max Power Clean Then, drop to 65% of that weight: PART C Every 15 sec for...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. Join us for "SWEAT AND SANGRIA" social event at Spark Social. Head over after you WOD. We will be there from 11am- 2pm (maybe longer!) 8:30 AM LITE 'N TITE Buy-in: 100 DU or...