TOP NEWS: Email today to start your journey! SIGN UP TODAY

Wod

Tuesday July 31, 2018

Strength

Deadlift 
3-3-3-3-3

*Not a 3RM

‘Heavy and High’

AMRAP 3
Row for Calories
Rest 1 
AMRAP 6
4 Deadlifts 275/185
8 Box Jumps 30/24
Rest 1
AMRAP 3
Row for Calories

 

Monday July 30, 2018

Strength

1 Power snatch + 2 Overhead lunges

 

‘Power Lunge’

AMRAP 15
8 Power Snatches 95/65
10 Overhead Lunges 95/65
12 Burpees

Saturday July 28, 2018

‘Scooter’

35 Minute clock
AMRAP 30
30 Double unders
15 Pull ups
15 Push ups
100 Meter sprint
Then in 5 minutes Max effort partner Deadlift

*Alternating Rounds; Both partners on the Deadlift bar.

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.

 

Friday July 27, 2018

Strength

Seated single arm press
4-4-4-4

‘Fist of Fury’

AMRAP 9
7 Dumbbell hang power cleans 50/35
5 Dumbbell push jerks 50/35
3 Rope Climbs

Thursday July 26, 2018

‘Double Row’

5 rounds of
1 minute at each station
Rowing for calories
Russian kettlebell swings
Rowing for calories
Sit ups
Rest

Wednesday July 25, 2018

Strength

Single Leg RDL’s
4-4-4-4

‘Midline Melter’

For time (18 cap)
5 rounds of
400 Meter run
10 Deadlifts 225/155
15 Toes to bar

Tuesday July 24, 2018

Weightlifting

Squat Clean + Front Squat

 

‘Sprint Squat’

5 Rounds of
2 Minutes on/ 2 Minutes off
8 Box Jump Overs 24/20
7 Bar Facing Burpees
Max Effort Front Squats 135/95 I.R.T.

*Score is total Front Squats.

Monday July 23, 2018

Strength

Overhead Walking Kettle bell hold
4×50′ (25′ Left arm/ 25′ Right arm)

 

‘Press Around’

For time (12 cap)
3 rounds of
15 Ring dips
30 Push press 75/55
60 Double Unders

Saturday July 21, 2018

‘Carry On’

AMRAP 20
400 Meter run
30 Kettle bell swings 53/35
30 Hand release push ups
200 Meter single arm Farmer carry 53/35 (100 meter with Left arm/ 100 meters with Right arm)

Friday July 20, 2018

Strength

Bulgarian Dumbbell Overhead split squats
4-4-4-4
*Per Leg.

‘Dumbbell Fun’

AMRAP 7
2,4,6,8,10..so on
Dumbbell Squat Snatch 50/35
Chest to Bar pull ups

Thursday July 19, 2018

‘Power Hour’

15 Rounds of
30 seconds on/ 1:30 off
Bike or Row of Ski.

 

Wednesday July 18, 2018

Strength

3 Deadlift +  2 Hang power clean + 1 Push jerk

 

‘2 Minute D.T.’

5 rounds of
2 minutes on/ 2 minutes off
200 Meter run
9 Deadlifts 135/95
7 Hang power cleans 135/95
5 Push jerks 135/95
Max effort Bar facing Burpees

*Score is total burpees.

 

Tuesday July 17, 2018

‘Survive The Minute’

4 Rounds of 
1 minute at each station 
Row for Calories 
Ring Dips 
Double Unders 
Rope Climbs 
Rest 

Monday July 16, 2018

Strength

Front Rack step ups 20″
4-4-4-4
*Each leg

 

‘Boxer’

For Time (16 cap)
27-21-15-9
Thrusters 95/65
Box jump overs 24/20

Saturday July 14, 2018

‘Relationship Builder’

AMRAP 25
100 Calorie row Partner holds a plank at top of push up
100 Deadlifts 185/115 Partner holds the bar at hip
100 Wall balls 20/14 Partner rests *3 burpee penalty every time the ball hits the ground.
100 Push press 95/65 Partner holds the bar in Front rack

*Each partner will have there own barbell. Only one Med ball per team.

 

Friday July 13, 2018

Weightlifting

Squat Snatch

‘Swing Test’

AMRAP 12
2 rounds of
7 Squat snatches 95/65
14 Knees to Elbow
21 Double unders
then,
2 rounds of
7 Squat snatches 95/65
14 Bar muscle ups
21 Double unders

Thursday July 12, 2018

‘500’s’

10 Rounds of
2 minutes on/2 minutes off
500 meter row

 

Wednesday July 11, 2018

Strength

Strict Press
3-3-3-3-3

‘Build Local’

For time (15 cap)
10-1
Strict Press 95/65
Hand Release push ups

Tuesday July 10, 2018

Strength

Back Squat
3-3-3-3-3

 

‘Leg Toner’

AMRAP 10
12 Goblet squats 70/44
25′ Walking Lunges
12 Burpees
25′ Walking Lunges

Monday July 9, 2018

‘Sista Sista’

For Time (27 cap)
2 rounds of
1 round of “Kelly”
1 rounds of “Eva”

Kelly = 400 Meter run, 30 Box Jumps, 30 Wall balls 20/14

Eva = 800 Meter run, 30 Kettlebell Swings, 30 Pull ups

Saturday July 7, 2018

‘Los’

0:00-15:00

AMRAP 15
5 Hang cleans 95/65
18 Double Unders
20 Seconds rest

15:00-21:00 (6 Minutes)

1 Rep max Clean and Jerk

And as Carlos would say “Come on!  You’re better than that!”

**This workout is in honor of Carlos Tovar 5/18/77 – 6/23/18.  He was a big part of the CFL community and will be greatly missed.  All classes will be free today for anyone who would like to come down workout and show their support for the family.   If you wish to make a donation to Carlos’s family click here, every little bit helps!**

Friday July 6, 2018

Gymnastics Conditioning

EMOM 9
M1: 20 sec Handstand hold
M2: 20 Ring dips hold (at top)
M3: 20 sec L-sit hold

‘Noodle Arms’

AMRAP 15
5 Handstand push ups
10 Ring dips
15 Kettle bell swings 53/35

 

Thursday July 5, 2018

‘Back To Work’

Every 4 minutes for 32 minutes

250/200 Row
200 Meter Run
20 Sit ups

 

Wednesday July 4, 2018

‘Freedom’

AMRAP 13
1 power clean 225/155#
7 bar facing burpees
7 pull ups
6 wall balls 20/14

Tuesday July 3, 2018

**Fourth of July Hours, 8,9 and 10am classes only!***

Weightlifting

1 Power snatch + 3 Overhead squats

 

‘Nancy’

For time (18 cap)
5 rounds of
400M Run
15 Overhead squats 95/65

Monday July 2, 2018

‘Again and Again’

AMRAP 2
12 DeadLift 135/95 
9 Jerks 135/95
Rest 1 Minute 
AMRAP  2 
Rope climbs 
Rest 1 Minute 
AMRAP 2  
12 Deadlift 135/95
9 Jerks 135/95
Rest 1 Minute  
AMRAP  2 
Rope climbs 
Rest 1 Minute
AMRAP 2
12 Deadlift 135/95
9 Jerks 135/95