WOD

I foresee a lot of new shoes around the gym the next couple weeks “Robbie” AMRAP 25 min: 8 Freestanding handstand pushups 1 L-sit rope... Read More

Im going with the blue and orange Friday 1/30/15 Rotator cuff work + AMRAP 10 min: 4 KB windmill (2L/2R)(53/35) 5 Strict ring dips (2... Read More

Happy 30th to my BFF and first wife Tom! May your day be filled with sunshine and rainbows! Thrusday 1/29/15 Alternating tabata Hollow rock Banded... Read More

Double unders are easy right? Wednesday 1/28/15 3 rounds for time: Run 800m Rest 3 min + For time: 21-15-9 Push jerk (145/100) Toes to... Read More

Flexibility and coordination and the 2 most underrated physical skills in the fitness world. Work on both regularly!  Tuesday 1/27/15 “Cardio” Every min on the... Read More

Congrats to all these bad asses! Great job this weekend! Monday 1/26/15 Front squat Establish a 5RM(heavier than last week) 2×5@90% + 4 rounds for... Read More

Day 1 of NorCal masters in the books! Make it out to day 2 if you can! Sunday 1/25/15 Every min on the min for... Read More

Headless rope climbs! Saturday 1/24/15 “White” 5 rounds for time: 3 rope climbs 10 Toes to bar 21 Overhead walking lunges (45/25) Run 400m The... Read More

Are you in a committed relationship with your hook grip?!?! Friday 1/23/15 8 min tabata 20 sec L-sit hold Rest 10 sec 20 sec ring... Read More