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22 Nov

Posted at 20:00h in WOD

Holiday Schedule for this week! Today, Thursday, Nov 23- 9:30am Class only Friday, Nov 24- 9:30 and 10:30am Class only Annual Thanksgiving WOD: “Turkey Hustle” 40 Pull-Up buy-in Then, De haro Hustle with, 15 Air Squats 10 Burpees At every...

21 Nov

Posted at 22:01h in WOD

Holiday Schedule for this week! Today- Regular schedule Thursday, Nov 23- 9:30am Class only Friday, Nov 24- 9:30 and 10:30am Class only Skill: MU Drills -hip to rings -ring drops/support holds -transitions WOD: “Schlitz” 4rds for time 400...

20 Nov

Posted at 20:18h in WOD

Strength: Every 3 min, 4x10 Deadlifts Start around 65% WOD: 3rds Offense/Defense Off: DB Curtis P’s Def: 18/12 Assault bike Calories Curtis P= Power Clean + FR lunge step + FR lunge step + push press Lv1: 25/15...

19 Nov

Posted at 20:00h in WOD

Strength A: Strict Press 5x5 E2M Strength B: 5x1 BTN Push Press + Snatch Bal + OHS WOD: 7 min AMRAP 14 Box Jump Overs 14 Single arm DB OHS Lv1: 30/15 ...

17 Nov

Posted at 20:00h in WOD

8:30 am Lite N Tite WOD: Tabata: Row for cal Rest 1 min Push-ups Rest 1 min KBS (53/35) Rest 1 min Bike for cal *Score is round you get the least amount of reps! Finisher: Accumulate 3 min...

16 Nov

Posted at 20:00h in WOD

Warm: Dynamic Warm-up then, 2rds: 400 m run 10 Deadlift 10 Power Clean 10 Power Snatch all w/ empty bar WOD: 5 min AMRAP Deadlift @ 75% 2 min rest 5 min AMRAP Power Clean @ 75% 2 min rest 5 min AMRAP Power Snatch @...

15 Nov

Posted at 20:00h in WOD

#ThrowbackThursday to last Saturday at the Battle of the Bay in Alameda! CFPH representing strong with 4 teams! WOD: 21-15-9 Air Bike Cal Burpees Strength: Weighted Ring Push-ups 5x5 Accessory Strength: Alternate 3rds -Strict Pull-ups x 10 AHAP -Shoot...

14 Nov

Posted at 20:00h in WOD

Strength: Back Squat 5x8 Every 3 min Start at 60% and increase as desired each set WOD: Every 2 min for 6 sets 4 Hang Power Clean 4 Push Press 4 Box step ups on each leg...

13 Nov

Posted at 20:00h in WOD

Skill: HSPU drills WOD: for time: 100-80-60-40-20 Du 50-40-30-30-10 Alt db/kb Snatch 25-20-15-10-5 HSPU 25 min cap Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 Scale option: 10 HSPU each round 6pm Lite N Tite 2-minute rounds- 5 cycles: 8 Burpee Box Jump Over Row for...

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