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01 Nov

Posted at 20:00h in WOD

Strength: Tempo Back Squats Every 2.5 min x 5 sets Back squat complex: 1 tempo*, 2- 1.25 squat, 2 regular  *tempo: 3 sec neg, 3 sec hold at bottom(3:3:0) →start ~45% and increase as desired Challenge...

31 Oct

Posted at 21:51h in WOD

WOD: 3 min AMRAP/ 1 min rest - 5 cycles 15 KBS 10 Goblet Squats 5 Burpees Lv1: 25/18 Lv2: 35/25 Lv3: 50/35 Restart AMRAP each new cycle Finish: Quad foam roll Couch Stretch QL stretch ...

29 Oct

Posted at 15:34h in WOD

Today is the Halloween Partner Costume WOD! Prizes for the best costumes! This is at our Mission Bay location (701 Mission Bay Blvd N). No classes/open gym at our indoor...

28 Oct

Posted at 20:00h in WOD

WOD: 20 min AMRAP with an increasing ladder  2 Pistols 2 C2B Pull-ups  20 Double Unders Add 2 reps to each movement every round until time is up. Round 2 and 3 would be:  4 pistols 4...

27 Oct

Posted at 20:00h in WOD

Strength: 5x5 Ring dips -AHAP 90 sec rest between sets WOD: 1 min stations for max reps x 5 rounds  Wall Balls, 20/14#  Box Jumps, 24/20" Cal Row Rest 1 min PEEK into the WEEK...

26 Oct

Posted at 20:00h in WOD

Strength: Clean Pulls 3-3-3-3 @ 85% + Rest  90 sec-2 min between sets WOD:  3 rounds for time 800m run 25 Power Cleans  Lv1: 65/45 Lv2: 85/50 Lv3: 115/75 PEEK into the WEEK...

25 Oct

Posted at 20:00h in WOD

Warm-up: “Marguerita” x 20 reps for quality VIDEO Strength: Strict Press 5 reps every 2.5 min x 5 sets start @ 65%- Try to do 3 sets at the same weight. WOD: 12 min Clock 100ft Handstand walk buy-in/ 300ft...

24 Oct

Posted at 20:00h in WOD

Strength: Back Squat x 20 reps week 4 of 4 (add 5-10# from last week) WOD: 4x 500m Row Rest 2:00 min between sets Each row is for time PEEK into the WEEK...

23 Oct

Posted at 20:37h in WOD

A. Every 90 sec x 4 sets Clean High Pull + Hang Power Clean + 2 Push Press @ 50-60% B. Every 90 sec x 6 sets Power Clean + Hang Squat Clean + Push...

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