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Workout of the Day – Tuesday

Front squat 8-8-8-4-4-4 Build over sets Complete as many rounds and reps as possible in 3 minutes of: 6 push presses (135/95 lbs) (115/75 lbs) 12 ring dips of box dips Rest 2 minutes, and repeat for a total of 4 sets - 20 minutes total time, 12 minutes of work

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Workout of the Day – Friday

Split Jerk 3@ 55% 3@ 65% 2@ 75% 1@ 80% 1@ 85% 1-1-1-1 @ 90+% Partner workout: One partner runs 200m while other partner performs max reps: Rd 1: thruster Rd 2: burpee Rd 3: mountain climber Rd 4: sumo deadlift high pull Rd 5: bicycle crunches Rest 2 mins Repeat in reverse order

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Workout of the Day – Thursday

Every 3 minutes for 15 minutes strict shoulder press - 8x10, reps as heavy as possible "Annie 2.0" 50-40-30-20-10 double unders weighted sit ups perform 10db or kb snatches between each round (sub x3 singles)

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Workout of the Day – Tuesday

Every 90 seconds, for 6 minutes (4 sets): Hang power Snatch x 2-3 reps @ 50-60% of 1-RM Snatch Then  Every 90 seconds, for 6 minutes (4 sets): Hang power Snatch x 1-2 reps @ 65-80% of 1-RM Snatch Every 6 minutes, for 18 minutes (3 sets), for times:Run 400 Meters (sub 10 shuttle sprints inside if it's raining, have people do swings and burpees at either end of gym)30 Kettlebell or dumbbell Swings 15 burpees  For people who cannot complete in the 6 min cap, make it an 18 min AMRAP 

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Workout of the Day – Thursday, February 2

CrossFit Five sets of: Unsupported Seated Strict Press x 3-4 reps (sit on a bench/box without back support and press the barbell from shoulder to overhead) Superset with 8-10 bent over rows - Complete as many rounds and reps as possible in 16 minutes of: 150 single unders 20 Push Presses (95/65 lbs) 20 front squats (95/65) Bootcamp 8 min amrap 12/14/16/18… etc reps of: DB alt reverse lunge Plank spiderman Air Squat 90s rest 3 min distance run (200m repeats or 400m repeats) 90s rest 8 min amrap 12/14/16/18.. etc reps of DB lateral step up Seated press Decline

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