Saturday 11.11.17

Happy Veterans Day!  Thank you to all who served to keep our country safe, and to allow us to do what we do!

8 AM Team Hero WOD. Bring a friend.

In Teams of 3 or 4
Buy-in: 100 CAL Row
1. Badger: 3 rounds
30 squat cleans, 95/65
30 pull ups
then, 800m team run

2. JT: 21-15-9
HSPU
Ring Dips
push ups
then, 800m team run

3. Whitten: 7 rounds
15 KB swings, 70/53
15 power cleans, 95/65
15 box jumps, 24/20
then, 100 CAL Ski Erg

Friday 11.10.17

5 rounds for time
30 WB shots, 20/14
30 Box Jumps, 24/20
400m Ski Erg

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Happy Birthday Alma Sandoval

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Thursday 11.09.17

1. Barbell Conditioning
AMRAP 2:00 @ (115/75)
9 Power Cleans
9 Front Squats
9 Push Jerks
AMRAP Clusters in time remaining

Rest 3:00

AMRAP 2:00 @ (135/95)
7 Power Cleans
7 Front Squat
7 Push Jerks
AMRAP Clusters in time remaining

Rest 3:00

AMRAP 2:00 @ (155/105)
5 Power Cleans
5 Front Squats
5 Push Jerks
AMRAP Clusters in time remaining

2. Conditioning
For Time (teams of 2)
24-18-12-6
Deadlift (285/195)
400 Meter Sled Drag

Wednesday 11.08.17

For time:
3 rounds
15 CAL Row
15 Deadlifts, 225/155
2 rounds
400m run
15 OH squats, 95/65
2 rounds
15 thrusters, 95/65
15 pull ups

Tuesday 11.07.17

27 mins running clock (teams of 2)
EMOM x 9
30 Double Unders
10 Hang Cleans, 135/85
EMOM x 9
30 Double Unders
10 Toes to Bar
EMOM x 9
30 Double- unders
10 push jerks, 135/85

Monday 11.06.17

1. 5 Rounds (20 minute running clock)
On the 4:00
400 Meter Run
1 Round of “DT” (155/105)
“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

Score is your slowest round

2. cash out – coach’s choice

Congratulations to the October Committed Club

Dan Markarian, 24
Ernest Tulabut, 21
Kristi Cramer, 19
Christine Wilson, 19
Yesenia Gonzalez, 18
Tracy Fincher, 16
Neil Bernhart, 15
Josh Garnes, 15
Trish Luevanos, 15

Saturday 11.04.17

8 AM CF Team WOD. Bring a friend.

Friday 11.03.17

1. EMOM x 8
10/7 CAL Bike
10 thrusters, 95/65

2. EMOM x 8
10/7 CAL Bike
10 hang cleans, 115/75

3. EMOM x 8
10/7 CAL Bike
10 sumo DLHP, 95/65

Box Brief

Monday, 11/8 (4PM-6PM). Definition Sports Massage will be onsite offering massage therapy/ myofascial release treatments for $25 (20 mins).  We are now accepting appointments. Sign up sheet posted on events board. Sign up early due to limited space.

Thursday 11.02.17

1. G3 B’day WOD (teams of 2)
2 rounds:
49 cal Bike
49 partner DL 315/225
2 rounds:
49 cal SkiErg
49 pull ups
2 rounds:
49 cal Row
49 Front squats 135/95

2. Cash out : 68 V-ups

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Happy Birthday Coach Gabe and Tony Perez

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Wednesday 11.01.17

1. EMOM x 8
10 CAL Ski Erg
10 DB push press, 50/35

2. EMOM x 8
10 CAL Ski Erg
10 DB hang cleans, 50/35

3. EMOM x 8
10 Ski Erg
10 DB alternating lunges, 50/35

Box Brief

Monday, 11/8 (4PM-6PM). Definition Sports Massage will be onsite offering massage therapy/ myofascial release treatments for $25 (20 mins).  We are now accepting appointments. Sign up sheet posted on events board. Sign up early due to limited space.