WOD September 26th
Strength: back squat
wod
3 rounds for time
21 kb swings 53/35
14 dumbbell thrusters 45/25
7 box jumps 24/20
14 pull-up
21 push-ups
core
3x 15 back extentions
WOD September 16th
We will be closed this weekend for the Tough Mudder Competition in Tahoe. Sorry if this is an inconveinence. We will back in on Monday, have a good weekend and we will back at it next week.
WOD:
20 Reps of the following;
Air squats
Ring Rows
Walking lunge 45/25# overhead
Push UPS
Db shoulder press 45/25#
Ball Slams 20/15#
Burpees
Box jumps 24/20
WOD SEPTEMBER 11th
If you have signed up on the Groupon and you are ready to start, it is VERY easy! Just go to our schedule on the left, create a user, and sign up for any class except for wrestling. Due to the volume of sign-ups on the Groupon, we are straying from our normal schedule and not running an elements class. You will be instructed on how to perform everything in that days workout scaled to your ability.
So just sign up and come on in!
WOD: Run 5K
Today marks the 10 year anniversery of the 9/11 attacks on America. Dan and Jake will be honoring that day, the 343 firemen and nearly 3,000 men and women who died on that terrible day by walking 110 stories in a downtown building. We urge you to please come out and join the tribute by running/walking in the 5K through downtown. You can also bring your family and friends to the tribute in the park that follows. Go to http://www.sac911run.com/ for details.
Labor Day Weekend
If you have recently purchased from Group on, if you click on schedule and make a user name and password you will then be able to sign up for classes.
Thanks,
Jake
Friday 7a.m. Class Canceled
Sorry folks I mixed up which day I was getting off work from the fire dept and I cant make it to the gym until the 9a.m. class on friday, sorry for the mix up.
WOD August 14th
Strength: 3,3,3,1,1 Push Jerk
WOD:
30 GHD sit UPS
3 Rounds:
10 OHS 115/75#
10 Pull UPS
5 Handstand wall climbs
Wod July 14
Strength- 5/5 push press
Wod- 30, 20, 10 reps
KB snatch
Cal on rower
Core- 20 kte/30 Russian twists
At Home Wod 2 July 12th
WOD:
(Set up two markers forty feet apart)
Start at one of the markers and do the following:
Shuttle run to far marker and back x 2
30 Sit Ups
Burpee Broad jumps to far marker
30 Mountain Climbers
Crab Walk to marker
15 Tuck Jumps
Bear Crawl to marker
Shuttle Run to far marker and back x 2
Make this a family event and get those kids and significant others out there to sweat with you!!!!
WOD May 22nd
Strength: 3×5 Bench Press
WOD:
4 Rounds for Time:
15 Ring Push Ups
12 Squat Clean 115/65#
9 Knees to Elbows
CORE: 40 Hollow Rocks
WOD May 16th
Strength: 3×5 Deadlift
WOD:
Reps of 21-15-9
Ball Slam Burpees 20/15#
DB Bent Over Row 45/25#
Knees to Elbows
CORE:
3×15 Hip Ext/ 3×15 GHD sit ups