Every 5 Min x 5 Sets: 2 Rounds: 10 Sprawl Box Hops 100ft Sled Sprint *record slowest time
2018 07 26
Rowing Skill A. With a Partner, 5 Rounds: 30 sec leg only Row *5 half leg, then rest full leg B. With a Partner, 5 Rounds: 30 sec leg and hip only Row *5 stroke half leg, 5 stroke full leg, rest leg and hips C. With a Partner, 3…
2018 07 25
Wednesday July 25, 2017 (Sport)
Hey Guys! We have had consistent problem with trash, equipment, and foam rollers being left out each night for the past couple of weeks. We wanted to ask for your help in cleaning up after the Sport area. Please throw away any empty water bottles, put away equipment, and treat…
2018 07 25
A. 3 Sets: Back Squat Cluster x 2.2.2, Rest 15-20 sec between clusters Chest to Bar Pull-Ups x 4.4.4, Rest 15-20 sec between clusters B. AMRAP 6: 20 Wallballs 10 Hang Power Snatches (95/65)
2018 07 24
A 10 Sets: 3 TnG Squat Cleans @ 60% of 1RM + (5-10) lbs 1 Min Rest B. 10 Sets: 5 Bar Muscle Ups with Towel Between Feet *try to keep sets of 5 unbroken C. 6 Sets: 5 Strict HSPU Rest 30 Sec Max Strict Ring Dips Rest 2…
2018 07 23
AMRAP 3: 130m Farmers Carry Max Double Unders *130m is towards kalmia (farmers market) Rest 2 Min AMRAP 3: 10/8 Cal Row 10 V-Ups Rest 2 Min x 3 Rounds
2018 07 23
A. 5 Sets: Front Squat x 3 *5 sec eccentric Rest 2 Min *work to a tough triple B. 3 Sets: Front Rack Split Squat x 6-8 (each) Accumulate 35 Sec Hanging L-Sit Cross-Over Step-Up x 10-12 (alternating, unweighted) Bent Knee Hollow Body Hold x 35 sec *focus on recruiting…
2018 07 22
A. 3 Sets: Deadlift Cluster x 2.2.2, Rest 15-30 sec between clusters Strict HSPU or Seated DB Strict Press x 8-10 B. EMOM: 12 Min 1) 10 Single Leg KB Deadlift (5 each) Min 2) 15 Burpees Min 3) 20 Single Arm DB Push Press (10 each) Min 4) Rest
2018 07 22
Beach WOD/Hangout - 8am at Moonlight Beach in Encinitas Gym Closed. Go to the beach :)
2018 07 20
Upcoming Events: Saturday July 21, 2018 - Beach WOD and Hangout at Moonlight Beach, 8AM (Regular Classes Cancelled, i.e., no class at the gym) A. 3 Sets: Deadlift x 5 Bench Press x 5-7 @31X1B. AMRAP 8:8 Power Cleans (115/75) 8 Toes to Bar
2018 07 19