WOD: For Time: 15 Back Squats 800m run 15 Back Squats 800m run 10 Front Squats 800 m run 10 Front Squats Lv1: 95/65 Lv2: 135/85 Lv3: 165/105 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK...
WOD: 12 min to warm up to 85-90% then complete, 1 Deadlift every 2 min for 5 sets Finisher: Accumulate a 3 min plank for time REQUIRED by the City of San Francisco: Short COVID-19...
WOD: Alternating EMOM 30 -5 Renegade Row* -20-30 MB Russian Twist -15-20 Decline DB Floor Press (in glute bridge) -5 Windmills per side -10 MB Tuck-ups -Rest *Rx- 2 push-ups per rep, Scaled- 1 push-up per rep REQUIRED by...
WOD: CrossFit Games Open 11.3 5 min AMRAP Max rep Squat Clean and Jerk Lv1: 95/65 Lv2: 135/85 Lv3: 165/110 STRENGTH: Every 2 min for 5 sets 5 Front Squat REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire...
A. AMRAP X 9 48 Double Unders 15 Wall Balls 20/14 7 Burpees Rest 2 Minutes B. AMRAP X 6 36 Double Unders 12 Wall Balls 20/14 5 Burpees Rest 2 Minutes C. AMRAP X 3 24 Double Unders 9 Wall Balls...
WEATHER UPDATE! Forecast shows high chances of rain. In the case of class cancelation, an additional open gym time will be added if necessary. You will also receive an email...
WEATHER UPDATE! Forecast shows high chances of rain. In the case of class cancelation, an additional open gym time will be added if necessary. You will also receive an email...
WEATHER UPDATE! Forecast shows high chances of rain. In the case of class cancelation, an additional open gym time will be added if necessary. You will also receive an email...
WEATHER UPDATE! Forecast shows high chances of rain. In the case of class cancelation, an additional open gym time will be added if necessary. You will also receive an email...
STRENGTH: Every 2.5 min- 5 sets 3 Deadlifts WOD: 10-1 Sumo DL High Pull 1-10 Lateral Bar Burpees 12 min cap Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 (This is a repeat from 7/13/20, check your old score and beat...