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. 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...

REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. STRENGTH: Every 2 min for 5 sets  1 Snatch Balance + 2 OHS WOD: For Time: 300m Run 15 Overhead Squats (95/65) 200m Run 15 Front squat (135/85) 100m Run 15 Back Squats (185/115) Lv1: 45,75,95/ 35,55,65 Lv2: 65,95,135/ 45,65,85 LINK FOR VIRTUAL CLASS...

REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. Air quality will be monitored all day and may effect our class schedule. You will be notified if classes have to be canceled. WOD: 1 min stations- 6 rounds (30 min EMOM) -10...

REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. Air quality will be monitored all day and may effect our class schedule. You will be notified if classes have to be canceled. STRENGTH: Sumo Deadlifts 8 min to work up to 75%...

REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. Air quality will be monitored all day and may effect our class schedule. You will be notified if classes have to be canceled. STRENGTH: Alternate sets 5x: (12-15 min) -3 Strict Press -8-10 Slow...

REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. Air quality will be monitored all day and may effect our class schedule. You will be notified if classes have to be canceled. WOD: Running clock- every 2 min for 30 min 3...

Class is on! Air quality is subject to change, but for now, we will be WODing! STRENGTH: Alternating sets (12-15 min) Bent Over Rows 5x10 30 sec Weighted Plank hold on forearms x5 Lv3: 45/25 plate WOD: 5 rounds for time 10 Deadlifts 5 Power Snatch 10 Back Squat Lv1: 75/55 Lv2: 105/70 Lv3: 135/85 *15 min cap ...