18 Sep SATURDAY, SEPT 19TH

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 2.5 min of max rep DU

then,

5 rounds

20 Alternating DB Snatch

15 Lateral Burpees over DB

5 T2B/ 10 Floor T2B (holding onto DB)

Then,

100 DU or 2.5 min of max rep DU

Finisher:

Calf smash and stretch

9:30, 10:30, 11:30 CROSSFIT CLASS

STRENGTH/SKILL:

Split Jerk Drills 

-Position Checks

-Tall Jerks 

-Long Step

WOD:

Buy in:

100 DU or 2.5 min of Max rep DU

then, 5 rounds:

10 Shoulder-to-Overhead

5 T2B/ 10 Floor T2B (holding onto barbell)

Buy out:

100 DU or 2.5 max rep DU

*18 min cap*

Lv1: 75/55

Lv2: 95/65

Lv3: 115/75