29
Jan
Happy birthday!
Every 4 min for 8 rounds:30/20 Cal row or 20/15 Echo bike10 Thrusters (95/65)10 Burpees over bar Danville 60 AMRAP 32 min:30/20 Cal row10 DB... Read More
Call Us: (925) 380-6335
Daily Wod
27
Jan
A fan favorite
Tuesday 1/28/20 Against a 30 min clock Complete 5 rounds for total pounds5 Heavy Bench press5 Heavy deadlift30/25 Calorie row*If you finish row under 1... Read More
27
Jan
heavy Karen+
Monday 1/27/20 Kang squats3×5+Back squat4×8+For time: 150 Wallballs (30/20)*When you break you must complete 5 KB swings (70/53) and add 5 swings for every time... Read More
25
Jan
Hook grip will save your life
Sunday 1/26/20 EMOM 12 min:1 min: 1-10 strict pullups1 min: 1-10 strict dips+AMRAP 20 min:12 Toes to bar6 Hang squat cleans (165/115)3 Bar muscle ups... Read More
25
Jan
Wear a vest
Saturday 1/25/20 “Andy”For time:25 Thrusters (115/75)50 Box jump (24/20)75 Deadlifts (115/75)Run 1 mile75 Deadlifts (115/75)50 Box jumps (24/20)25 Thrusters (115/75)*Wear a vest if you have... Read More
24
Jan
Keep it strict
Friday 1/24/20 100 Calories100 Wallballs (30/20)80 Calories80 Burpee box jumps (24/20)60 Calories60 Strict handstand puhsups40 Calories40 DB hang squat clean thruster (50/35)20 Calories20 Devils press... Read More
22
Jan
Shoulder health and endurance
Thursday 1/23/20 3x30 second hang20 reverse band aparts10 snow angels +EMOM 15 min:1 min: 10 Bench press1 min: Max reps pushups1 min: rest *Pick a... Read More
21
Jan
Happy birthday!
Tuesday 1/21/20 AMRAP 10 min:10 Wallballs (20/14)20 Double undersRest 2 minARAMP 10 min:10/8 Calories10 KB swings (53/35)Rest 2 min:AMRAP 10 min:20 Single arm DB power... Read More
19
Jan
Happy MLK day and happy birthday!
Monday 1/20/20Back rack lunge5×10+AMRAP 20 min:18 Overhead lunges (45/25)15 Plate ground to overhead (45/25)12 Plyo pushups9 Burpees to plate Danville 60Back rack lunge5×10+AMRAP 20 min:18... Read More