09192013

Wod:
RX WOD:
50 wallballs 20/14
50 kb swings 53/35
*Rest 5 min
If all work is completed in 5 minutes or less athlete performs another round after the 5 minute rest. Athlete will continue as long as they can maintain a 5 minute or less pace… Athlete may do up to 5 rounds. 50 minute cap.

Scaled:
5 min on
5 min off
For 50 minutes of:
50 wall balls
50 swings 53/35

09102013

Skill: 20 mins.
back squat 2 pause squats + 2 regular squats

WOD: 3 rounds
Run 400
10 deadlifts 185/115
20 hang cleans 185/115
5 shoulder to over head 185/115

09062014

Skill: Floor press
5 min warm up
10 min EMOM
3 reps every minute

Partner WOD:
TBA

090413

Skill
Muscle-up
2-2-2-2

WOD
Buy-in: Run 200m

4 Rounds
20 wall balls
15 ring dips
10 burpees

Cash out: Run 200m

Open Gym & Labor Day Class Schedule

Open gym has been  moved to 11-1 on Saturday, immediately after the 10am class.  No more open gym on Sunday.

LABOR DAY SCHEDULE – There will only be one class offered in Sacramento, and that will be at 10 am. No classes will be held in Woodland but you are welcome to join us in Sacramento. Hope to see you there!