WOD Blog

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30 Jan

Posted at 20:01h in WOD

A: Every 90 sec x 4 sets @ light, >50% 3 Position Hang Squat Snatch: 1 High Hang + 1 Above Knee + 1 Below Knee B: Every 90 sec @ 65-75% x 4 sets Halting Power...

28 Jan

Posted at 20:00h in WOD

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...

27 Jan

Posted at 21:00h in WOD

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...

26 Jan

Posted at 21:58h in WOD

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...

26 Jan

Posted at 14:54h in Uncategorized

Schedule changes due to weather conditions: 7 AM, 8 AM, 12 PM Outdoor Class ONLY 12 PM AND 6 PM Virtual on Zoom (no equipment necessary) LINK FOR VIRTUAL CLASS HERE!Password: 549884 STRENGTH: 30 sec...

24 Jan

Posted at 22:05h in WOD

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...

23 Jan

Posted at 21:25h in WOD

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...

22 Jan

Posted at 20:00h in WOD

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...

21 Jan

Posted at 22:26h in WOD

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...

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