WOD Blog

All in.

Life doesn't happen alone. And oftentimes it is a struggle.  2020 continually challenges one of our healthiest daily practices - being grateful.  Thank you to all of our athletes who...

THANKSGIVING PARTNER WOD: "GRATEFUL" 26 min Partner AMRAP 100 DU/ 200 SU 10 Synchro Burpees  100 KBS (53/35) 10 Synchro Burpees 100 OH Plate Sit-up (25/15) 10 Synchro Burpees 100 Goblet Squats (53/35) 10 Synchro Burpees *Share work as desired, one...

WOD: For Time: 15 Back Squats 800m run 15 Back Squats 800m run 10 Front Squats 800 m run 10 Front Squats Lv1: 95/65 Lv2: 135/85 Lv3: 165/105 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK...

WOD: 12 min to warm up to 85-90% then complete,  1 Deadlift every 2 min for 5 sets Finisher: Accumulate a 3 min plank for time REQUIRED by the City of San Francisco: Short COVID-19...

WOD: Alternating EMOM 30 -5 Renegade Row*  -20-30 MB Russian Twist -15-20 Decline DB Floor Press (in glute bridge) -5 Windmills per side -10 MB Tuck-ups -Rest *Rx- 2 push-ups per rep, Scaled- 1 push-up per rep REQUIRED by...

WOD:  CrossFit Games Open 11.3 5 min AMRAP Max rep Squat Clean and Jerk Lv1: 95/65 Lv2: 135/85 Lv3: 165/110 STRENGTH: Every 2 min for 5 sets 5 Front Squat REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire...

A. AMRAP X 9 48 Double Unders 15 Wall Balls 20/14 7 Burpees Rest 2 Minutes B. AMRAP X 6 36 Double Unders 12 Wall Balls 20/14 5 Burpees Rest 2 Minutes C. AMRAP X 3 24 Double Unders 9 Wall Balls...

WEATHER UPDATE! Forecast shows high chances of rain. In the case of class cancelation, an additional open gym time will be added if necessary. You will also receive an email...

WEATHER UPDATE! Forecast shows high chances of rain. In the case of class cancelation, an additional open gym time will be added if necessary. You will also receive an email...

WEATHER UPDATE! Forecast shows high chances of rain. In the case of class cancelation, an additional open gym time will be added if necessary. You will also receive an email...