Warm Up Strength Component: 5×5 Snatch Grip Push Press Wod: “Death by Snatch” The first minute do 1 snatch, second minute do 2, third minute do 3………. Until you can’t get the number of reps done in that minute. Muscle Snatch is the way to go for this workout. Weight: 95/45# Core: 100 ab-mat sit […]
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
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 […]
Max Box Jumps Strength Component: 5,5,3,3,1,1 Bench Press Wod: 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 […]
Strength Component: 5×10 alternating legs Pistol Squat (5 each leg/set) Wod: For Time 20 Handstand push-ups immediately followed by; 3 rounds 10 Back Squat 205/115 12 Pull-Ups 14 Kettlebell Swing 53/35 16 Push-Ups (games standard) Core: 75 Russian Twists Jake 7:15 Dan 7:56
Strength Component: 5×5 OHS Wod: 6 Rounds for Time 4 Cleans 205/135 10 Box jumps 24/18 20 Double Unders Core: 100 Ab Mat Situps
Strength Component: 5×5+ Push Press On the last set if you can get more than 5 do so Wod: Reps of 21-15-9 Snatch 95/55# Ring Dips Core: 50 knees to elbows The snatch can be done as a muscle, power or squat snatch. One week until opening day, I can’t wait to ssee everyone at […]
Our Grand Opening is a week from tomorrow and we are so excited! A couple of reminders: Please e-mail/text/call Jake, Winter, Katie or Hudson and let them know if you are attending and if you would like to participate in the Workout. Parking is limited. We have parking near by but it is a little […]
I’m sure there’s a little work to be done after yesterday’s gluttony, I know I need it. I hope everyone had a great thanksgiving and got to spend some quality time with their family. The Grand opening is coming up on Dec. 5th Wods and bbq, it should be a fun day. There will be […]
Happy Thanksgiving! 2 rounds for time: Football game x 2 (women get a buy) Turkey Leg Mashed Potatoes Stuffing Candied Yams Cranberry Sauce Rolls Core: Choose your pie (advanced+whipped cream) notes: Going to family’s house : 3 beers Family coming over : 6 beers Mother-in-law staying the night…………………shots