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!

08302013

Skill

Weighted ring rows
3 sets of max reps with 45/25 plates laying across torso. A partner may need to help stabilize the plate.

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WOD

Fast Diane
15-12-9
Deadlift 225/155
HSPU

Rest 30 Sec

Fast Elizabeth
15-12-9
Squat clean 135/95
Ring dip