We are sending our Coach Christos off today before he goes to travel the country with one of his favorite WODs: HERO WOD: "DT" 5 rounds for time 12 Deadlifts 9 Hang Power Clean 6 Push Jerks Lv1: 95/65 Lv2: 125/85 Lv3: 155/105 From Beyond the Whiteboard: "In honor of USAF SSgt Timothy P....
Schedule changes due to weather conditions: 7 AM AND 12 PM Virtual on Zoom (no equipment necessary) 4PM, 5PM, 5:30PM, 6PM, 7PM Outdoor Class and Open Gym ONLY LINK FOR VIRTUAL CLASS HERE!Password: 549884 STRENGTH: Every 2.5 min for 5 sets 5 Back Squats @ 82-83% (Week 4 of 5) Home...
Schedule changes due to weather conditions: 7 AM, 8 AM, 12 PM Outdoor Class and Open Gym ONLY 12 PM AND 5:30 PM Virtual on Zoom (no equipment necessary) LINK FOR VIRTUAL CLASS HERE!Password: 549884 WOD: “Tabata Weather” 20 sec on/10 sec off: 8 rounds per movement, 1 min rest between...
Skill: Handstand play: 10 min Find max distance HS walk Find max HS hold -freestanding -wall WOD: 18 min AMRAP 9 Power Snatch 9 HSPU 27 Double Under Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 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...
Weather Update- Class is on! Hoping the rain comes in the afternoon so we can still get our lift on in the morning! A: Every 90 sec x 4 sets 3 Position Hang Squat Clean- @ light, >50% 1 High Hang+ 1 Above Knee + 1 Below Knee B: Every...
WOD (ALL CLASSES) Partner Offense / Defense - 4 rounds Defense: 336 m run Offense: AMRAP while your partner is running: 3 Chest-2-Bar Pull-ups/ 5 Pull-ups 10 Wall Balls (20/14) 20 Grasshoppers *pick up where you left off REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. ...
Due to weather conditions, 12pm outdoor class is canceled. However, we do have a virtual class you can join! Link at the bottom of this post. STRENGTH: 18 min to complete: 4 x 8 Sumo Deadlift WOD: For time 21-15-12 Cal Row 12-9-6 Burpees over the Erg *12 min cap* REQUIRED by the City of...
STRENGTH: 15 min to work up to a heavy weight and complete: Turkish Get-Up 4x1 (per arm) @ heavy! WOD: 12 min AMRAP 6 Hang Power Clean 8 Push Press 10 Toes-2-bar Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL...
STRENGTH: Every 2.5 min for 5 sets: 5 Back Squats @ 80% (Week 3 of 5) WOD: 2 min on/1 min off - 5 rounds 25m Box Push Double DB/KB Walking Lunges for reps 1 min rest Lv3: 35/25# DBs/KBs REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK...
STRENGTH: Every 2 min for 5 sets: Snatch Pull x 3-3-2-2-2 @ 95- 100+ % of 1 RM Snatch WOD: 9 min AMRAP 9 Snatch Deadlift 6 Hang Power Snatch 3 Overhead Squat Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS...