WOD Dec. 3rd

Warm up: same as yesterday

Strength Component: 5,5,3,3,1,1 Deadlift

Wod: For Time

2 Rounds

30 Double Unders

20 Push Ups

10 Chest to Bar Pullups

Rest One Minute

2 Rounds

10 Thrusters 115/75

20 GHD sit-ups

Rest One Minute

2 Rounds

5 Burpee Box Jumps 24/18

10 KB swings 70/53/35

Core: 50 Knees to Elbows

WOD Dec. 2nd

For those of you planning on coming to the grand opening sunday the California Marathon will be running right in front of the gym so parking for opening day will be at the Safeway parking lot on the corner of Fair Oaks Blvd and Manzanita. Can’t wait to see you sunday.

Warm up:

20 Jumping Jacks

10 forward arm circles/ 10 reverse arm circles

10 toe touches

10 front to back leg swings each leg/ 10 side to side leg swings each leg

20 Overhead squat with a broom handle or pvc pipe

Strength Component:  5×5 Squat Snatch

Wod:  Reps of 15-12-9

Front Squat 155/135/115/95/75#

Toes to Bar

Core: Plank x 2 for max time resting a minute between sets

WOD Dec. 1st

Max Box Jumps
Strength Component: 5,5,3,3,1,1 Bench Press


For Time:
40 x Squat
Run 400m
20 x 75lb Push Press
10 x Burpees
Run 800m
10 x Burpess
20 x 75lb Push Press
Run 400m
40 x Squat

Core: 3 x to failure L-sit

Only 4 days until the grand opening, can’t wait. If you are planning on attending please let me know via e-mail or call me so I know how many people to plan for the wods and food.