2.22.2020Front Squat (5x6 75%)Metcon (AMRAP - Reps)5 min amrap 6 front rack lunge 75/55 (rx+) 115/75 6 burpees over the bar 6 power cleans 3 [...]

2.21.2020See you tomorrow at 2pm - Tenuta Vineyard in Livermore for our CFSR day out :)Metcon (AMRAP - Rounds and Reps)35 min amrap 50 KB [...]

2.20.2020Push Press (5x6 75%)Metcon (Time)min 0-4 row 25/20 cal (rx+) 30/25Metcon (Time)Min 4-8 2 rounds of Cindy 5 pull ups 10 Push Ups 15 air [...]

2.19.2020Warm-up3x3 non-ballistic snatch 3x3 OHS 40% 2x3 Snatch Balance 40% 2x2 high hang snatch 50%Snatch (5x2 record heaviest)Nancy (Time)5 Rounds for time of: 400m Run [...]

2.18.2020This Saturday is CFSR day out! Tenuta Vineyards in Livermore - family friendly. Food, Wine, Beer, non-alcoholic beverages and a ton of fun! Who's coming?Accessory [...]

2.17.2020Regular schedule today!Hill Mile (Time)Hill Mile for TimeMetcon (AMRAP - Rounds and Reps)10 min amrap 1 db for all exercises, no hand change requirements 10 [...]

2.16.2020Back Squat (4x9 65%)Metcon (AMRAP - Rounds and Reps)14 min amrap 6 power cleans 115/75 (rx+) 155/105 4 ring dips (rx+) muscle Ups 30 Double [...]

2.15.2020Shoulder Press (4x9 65%)Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsBonus Abstabata hollow rock

2.14.2020Metcon (Time)For time - 40 min CAP teams of 3, 2 work 1 rest. partioning is ok, any order 180 cal bike, row or ski [...]

2.13.2020Split Jerk (5x3 75-85%)Metcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 Toes To bar Deadlift 205/145 (rx+) 275/185Bonus Abs3x1 min plank 30 sec handstand