WOD Blog

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Schedule changes due to weather conditions: 7 AM, 8 AM, 12 PM Outdoor Class and Open Gym ONLY 12 PM AND 5:30 PM Virtual on Zoom (no equipment necessary) LINK FOR VIRTUAL CLASS...

Schedule changes due to weather conditions: 7 AM, 8 AM, 12 PM Outdoor Class ONLY 12 PM AND 6 PM Virtual on Zoom (no equipment necessary) LINK FOR VIRTUAL CLASS HERE!Password: 549884 STRENGTH: 30 sec...

Skill: Handstand play: 10 min  Find max distance HS walk Find max HS hold  -freestanding -wall WOD: 18 min AMRAP 9 Power Snatch 9 HSPU 27 Double Under Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire...

Weather Update- Class is on! Hoping the rain comes in the afternoon so we can still get our lift on in the morning! A: Every 90 sec x 4 sets  3 Position...

WOD (ALL CLASSES) Partner Offense / Defense - 4 rounds Defense: 336 m run Offense: AMRAP while your partner is running: 3 Chest-2-Bar Pull-ups/ 5 Pull-ups 10 Wall Balls (20/14) 20 Grasshoppers  *pick up where you left...

Due to weather conditions, 12pm outdoor class is canceled. However, we do have a virtual class you can join! Link at the bottom of this post. STRENGTH: 18 min to complete: 4...

STRENGTH: 15 min to work up to a heavy weight and complete: Turkish Get-Up 4x1 (per arm) @ heavy! WOD: 12 min AMRAP 6 Hang Power Clean 8 Push Press 10 Toes-2-bar Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 REQUIRED by...

STRENGTH: Every 2.5 min for 5 sets: 5 Back Squats @ 80% (Week 3 of 5) WOD: 2 min on/1 min off - 5 rounds  25m Box Push Double DB/KB Walking Lunges for reps  1 min rest  Lv3:...

STRENGTH: Every 2 min for 5 sets: Snatch Pull x 3-3-2-2-2 @ 95- 100+ % of 1 RM Snatch WOD: 9 min AMRAP 9 Snatch Deadlift 6 Hang Power Snatch 3 Overhead Squat Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 REQUIRED by the...

Dr. Martin Luther King Jr Tribute WOD For Time: 63 Burpees (1963 “I have a dream” speech was delivered) 200m run 64 Air squats (1964 Civil Rights Act was passed) 200m run 64 Hand Release Push-ups...