W.O.D. – Workout of the Day

Announcements:

• Post Left Coast Rumble Thoughts and a Thank you.  CLICK HERE
• Feedback on Coach Ashley’s first few month request.  Please be SPECIFIC.  CLICK HERE to access the anonymous survey

SWOD

3 Sets of:

Turkish Get Ups x 6 (3 …

Announcements:

• Post Left Coast Rumble Thoughts and a Thank you.  CLICK HERE

Skill: Kipping, understanding the hollow body and use of the lats/shoulders

WOD

AMRAP 7:

18 Sit-Ups

12 Alt Static Lunges

6 Deadlifts w/1 sec pause at lockout …

Announcements:

• Post Left Coast Rumble Thoughts and a Thank you.  CLICK HERE

SWOD Week 4: Clean (Power OR Squat) and Jerk  (15 min)

3 Cleans and 1 Jerk x 2

2 Cleans and 1 Jerk x 4

WOD

1 Min …

SWOD Modified Conjugate Week 4 Day 1 (28 min max)

A.) 18 min to find a heavy 5 rep Back Squat

B1.) Bench OR Floor Presses 3×10 (10min to complete B1+B2)

B2.) Banded FacePulls 3 sets of 20

WOD

3 …

Announcements

• No classes at all locations, this Saturday November 5th due to the 2016 Left Coast Rumble being held at our Mission Gorge location
  • Judge and Volunteer meeting this Friday night at 6pm at our Mission Gorge location, 6pm class

Announcements

• No classes at all locations, this Saturday November 5th due to the 2016 Left Coast Rumble being held at our Mission Gorge location
  • Judge and Volunteer meeting this Friday night at 6pm at our Mission Gorge location, 6pm class

Announcements

• No classes at all locations, this Saturday November 5th due to the 2016 Left Coast Rumble being held at our Mission Gorge location
  • Judge and Volunteer meeting this Friday night at 6pm at our Mission Gorge location, 6pm class

Announcements

• No classes at all locations, this Saturday November 5th due to the 2016 Left Coast Rumble being held at our Mission Gorge location
  • Judge and Volunteer meeting this Friday night at 6pm at our Mission Gorge location, 6pm class

Announcements

• No classes at all locations, this Saturday November 5th due to the 2016 Left Coast Rumble being held at our Mission Gorge location
  • Judge and Volunteer meeting this Friday night at 6pm at our Mission Gorge location, 6pm class

Announcements

• REGISTRATION IS OPEN SOLD OUT! FOR Left Coast Rumble: “Resurrection” CLICK HERE for details
• 2016 HALLOWEEN PARTY IS AT UPTOWN ON SATURDAY!!  CLICK HERE!!

WOD

Buy in: 1600m row then,

2 Rounds of:

20 Thrusters (135/95)

40 Russian …