04 Jan

Posted at 20:00h in WOD

STRENGTH: Every 2 min for 5 sets: 5 Push Press (off rack) WOD: 2 min ON/ 1 min OFF- 5 rounds  7 Burpee Box Jumps Over (24/20') Hang-2-Overhead for reps  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. ...

03 Jan

Posted at 20:00h in WOD

STRENGTH: Every 2 min for 5 sets 5 Back Squats @ 70% (Week 1 of 5 of a 5x5 Back squat) WOD: 8 min AMRAP 6 Squat Cleans 12 Push-ups Lv1: 95/65 Lv2: 115/75 Lv3: 135/85 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. ...

02 Jan

Posted at 20:00h in WOD

WOD: 21 min AMRAP 21 Air Squats  15 V-ups 9 Double DB Hang Power Clean 6 Double DB Push Jerk Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. ...

01 Jan

Posted at 20:00h in WOD

Classes Canceled due to weather. WOD: 21 min AMRAP 21 Air Squats  15 V-ups 9 Hang Power Cleans 6 Push Jerk 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. ...

30 Dec

Posted at 20:00h in WOD

NYE WOD: “Countdown” 10-1 Deadlift 10-1 Bar Facing Burpees Run 100m every round (10x total) Lv1: 135/95 Lv2: 185/135 Lv3: 205/155 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. ...

29 Dec

Posted at 20:00h in WOD

WOD: EMOM for 30 min -5 Tempo Push-ups (3:0:3) -3-5 Strict Pull-ups, AHAP -10-15 Dbl DB Decline Floor Press -5 High Box Jumps -Rest REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. ...

28 Dec

Posted at 20:00h in WOD

STRENGTH: Every 2 min for 6 sets OHS (from rack) 5-5-3-3-1-1 Increase every set or every other set. WOD: 12 min AMRAP 3 Power Snatch 9 Back Squat 27 Double Unders Lv1: 75/55 Lv2: 105/70 Lv3: 135/85 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. Peek into the week...

27 Dec

Posted at 20:00h in WOD

Skill: 8 min Toe-2-Bar Technique Then, Alternating EMOM 12 (6 Sets) Max Unbroken Toe-2-Bar 2 Unbroken TGU (3 sets per side), pick load WOD: 7 min AMRAP 10 Hang DB Snatch 10 DB Overhead Walking Lunges (total) Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK...

26 Dec

Posted at 20:00h in WOD

A + B: Every 90 sec - 8 sets (12 min) A. 4 sets of: Clean High Pull + High hang squat clean + Front squat Then,  B. 4 sets of: Halting Power Clean+ Hang Squat Clean C + D: Every 2 min for 8 sets (16 min) C. 4 sets...

25 Dec

Posted at 20:00h in WOD

8:30 AM Lite N Tite WOD 20 min AMRAP:  10 Renegade Rows (35/25) 15 OH sit ups w/ plate (25/15) 20 Double DB Thrusters (35/25) 25 Box Jumps, 24/20 30 Grasshoppers 35 DB Snatch (single arm) (35/25) 40 DUs/ 120 Singles 9:30, 10:30, 11:30 AM CLASSES STRENGTH Every 2 min, 5x 3 Halting Split...