03 Jul WOD- Friday, July 4th Independence Day
Happy 4th of July! 8:00 and 9:00 AM Class Only Here's a special one for ya! "July 4, 1776" 7 rounds with a 5 Air Squat EMOM: 4 HSPU 1 rope climb 7 Hang Squat Clean...
WOD Blog
All in.
02 Jul WOD- Thursday, July 3
SKILL OF THE MONTH: MUSCLE-UP Weekly Homework: do this before class, after class, or at open gym to improve your muscle ups! Week 7/1-7/6/14 1. Swing Hip to Rings 3x8 2. Ring Supports 3x8 3....
01 Jul WOD- Wednesday, July 2
SKILL OF THE MONTH: MUSCLE-UP Weekly Homework: do this before class, after class, or at open gym to improve your muscle ups! Week 7/1-7/6/14 1. Swing Hip to Rings 3x8 2. Ring Supports 3x8 3....
30 Jun WOD- Tuesday, July 1
SKILL OF THE MONTH: MUSCLE-UP Weekly Homework: do this before class, after class, or at open gym to improve your muscle ups! Week 7/1-7/6/14 1. Swing Hip to Rings 3x8 2. Ring Supports 3x8 3....
29 Jun WOD- Monday, June 30
If you survived Pride, welcome back and happy pride! Now let's lift some weights! WOD Prep with Yasmen- How to prepare your body for the WOD: 1. T-spine smash 2. Overhead Tissue...
28 Jun WOD- Sunday, June 29
Happy Pride Weekend! WOD Prep with Yasmen- How to prepare your body for the WOD: 1. Forearm Ball Smash 2. Low Back Warm-Up and Stretch Benchmark: “Christine” 3 rds for time 500 m row 12 DL...
27 Jun PRIDE WOD & BBQ, Saturday, June 28
HAPPY PRIDE! We will be having normal class times, 9:30am, 10:30 am, 11:30am Intro, and 11:30-1:30 Open Gym. But during there will be Rainbows, DJs, BBQ and Beer! First-timers/ newbies...
26 Jun WOD- Friday, June 27
Show your SF PRIDE tomorrow, Saturday, June 28th with us! We will be having regular class times with DJ Colombo, BBQ, and BEER! Come wearing Bright Colors and/or Rainbows! YAY!...
25 Jun WOD- Thursday, June 26
Show your SF PRIDE this Saturday, June 28th with us! We will be having regular class times with DJ Colombo, BBQ, and BEER! Come wearing Bright Colors and/or Rainbows! YAY!...
24 Jun WOD- Wednesday, June 25
Show your SF PRIDE this Saturday, June 28th with us! We will be having regular class times with DJ Colombo, BBQ, and BEER! Come wearing Bright Colors and/or Rainbows! YAY!...