WOD Blog

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WOD: (ALL CLASSES) 5 rounds for time: 336m Run 10 HSPU 15 T2B REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 12...

STRENGTH: Alternating sets, 5x: -Back Rack Lunges x 5 per leg (do not alternate legs) -5 High Box Jumps  WOD: 10 min AMRAP 10 Pistols 25 Unbroken Double Unders REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before...

WOD: For time 60 Cal Row 50 Wall Balls  40 Alternating DB Snatch (50/35) 30 Pull-ups  20 Shuttle Runs, 25m  10 Burpee Box jump Overs (24/20") REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before...

WOD: Power Cleans A. (6 min) Every 90 sec- x 4 sets  Halting Clean High Pull + 2 Hang Power Clean B. (6 min) Every 90 sec x 4 sets Halting Power Clean + Power Clean C....

STRENGTH: 3 sets alternating: -5-8 DB Windmills per side -30 sec L-hang WOD: 10-1 Renegade Rows 25m Filly Mixed Rack Carry (x10) *Scale with one push-up Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 REQUIRED by the City of San Francisco: Short COVID-19...

STRENGTH: Every 3 min, for 5 sets 5 Back Squats @ 85% (week 5 of 5) Or work up to a 5 rep max (over the 5 sets) WOD: For Time (10 min cap) 1-1-1  300m Run 15-12-9  Thruster...

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...

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...

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...