Strength: EMOM 10 2 Touch-and-Go Clean for quality 1st and weight 2nd WOD: 5 rounds: 3 Deadlift (~75-80% of 1RM) 12 Box Jumps (24/20) Lv1: 165/135 Lv2: 225/175 Lv3: 285/205 Lite 'N Tite 6pm WOD Skill: Alternating EMOM 10 -3-8 Strict...
Mobility Lab with Yasmen today at 6pm! Come to increase performance, gain better positions, and/or reduce pain. Free for all members! Strength: Bench Press 4x5 @ 75% Work up to 75%...
Strength: EMOM 6 2 snatch balance then… EMOM 6 2 snatch then...
Wish Team MURRRDDDAAA (Ja Rule Voice) good luck at the Caffeine and Kilos Competition today! Coaches Ty, Derek and Alexis will be up in Sacramento all day representing CFPH! 9 am...
Strength: Every 2 min for 20 min 2 Thrusters (off rack) Skill Bar MU drills WOD: 3 rounds 2 min On/ 1 min Off 4 thrusters 75/55 1 bar MU *Restart AMRAP each cycle* Lv1: 45/35, 4 Pull-ups Lv2: 65/45, 3...
Mobility Lab Today @ 7am - increase performance or prevent injury, Yasmen is here for you! Strength: 10 min build to max 2 rep Power Clean WOD A: 6 min AMRAP 2,4,6,8 Pwr Clean Burpee Lv1:...
Strength: 5x2 Turkish Get-Up WOD: Lv3 Death by HSPU Start at 1 rep in the first minute, and increase by 1 rep each minute until cannot complete the given amount of reps in...
Strength: Back squat every 3 mins 5 @ 80% 3 @ 90% 1 @ 95% 5 @ 85% 3 @ 98% 1 @ 105% max reps @ 85% *tip: last 1 rep should be a PR goal. Start...
Strength: Every 2 min for 8 min (4 rds) 4 strict pull-ups heavy as possible Lv1- 4 Negative Pull-ups WOD: 4 rounds 400m run Max Rep Pull-Ups (unbroken) Post total pull-ups and time Let us present the athlete...
Strength: 5x3 Push Press Every 2 mins for 10 min, 3 reps WOD: 5 Rounds 5 Shoulder-to-Overhead 10 Burpees Lv1: 115/75 Lv2: 155/105 Lv3: 185/125 Let us present the athlete of the month for September: Nick Poggetti! Read more about...