Wednesday 04/23

Let the entire page load first before typing, sometimes this takes a few seconds! If you have trouble with the sheet contact us via email or insta DM.

Shirt choices :

Black T - 60/40 blend that we use for our competitions or the Open

Mineral wash T - 100% heavyweight cotton -samples in the lobby

Women's Tank - soft triblend -samples in the lobby

https://docs.google.com/spreadsheets/d/1tmzioXHchsOvsPKVFUyoI0KS9d0pe53_Bukc1jWDcpI/edit?usp=sharing

Strength - Every 2:30 x 4 Sets

  • 5 Strict Press + 5 Push Press

  • Based off 70-75% of 1RM Strict press

  • unbroken sets

WOD - 12 min ARMAP

  • 12 Alt DB Snatch (50/35)

  • 9 Lateral Burpees

  • 3 BMU

Tuesday 04/22 - new apparel

If you didn’t receive our email yesterday please let us know so we can get you back on the list ! (After checking your spam folder of course 😉)

Here’s what went out :

We have a new Memorial Day design that is up for pre-order through April 30th! Use the google sheet link below to claim your sizes. Charged payments will be processed as the sheet if filling up, if you are paying cash/Venmo please make that payment as soon as possible.

Let the entire page load first before typing, sometimes this takes a few seconds! If you have trouble with the sheet contact us via email or insta DM.

Shirt choices :

Black T - 60/40 blend that we use for our competitions or the Open

Mineral wash T - 100% heavyweight cotton -samples in the lobby

Women's Tank - soft triblend -samples in the lobby

https://docs.google.com/spreadsheets/d/1tmzioXHchsOvsPKVFUyoI0KS9d0pe53_Bukc1jWDcpI/edit?usp=sharing

SPRING FLING COMPETITORS : (no regular classes this Saturday)

Doors will open at 8:00am with a mandatory athlete briefing at 8:40am, please be in the building by this time. WOD 1 will start at 9:00amsharp!

Bring layers, plenty of water, snacks/refuel, and all your workout gear. The first three workouts will be released this week on our Instagram page. Please review all three workout standard videos before coming down for the competition. This will make the day go by a lot easier! We hope to be done with finals and awards by 12:30pm the latest.

Strength Day

Part 1 - Alt OTM x 12 mins

  • E: 2 Front Squats

  • O: 4 Back Squats

  • At 70-75% of 1RM FSQ

    Part 2 - Snatch

  • OTM x 8 mins : 2 Snatches

  • Rest until 10:00 mark

  • OTM x 8 mins : 1 Snatch

  • Build based off feel

Monday 04/21

Due to Spring Fling this Saturday we will have our traditional strength day tomorrow (Tuesday) Reminder that there will be no regular classes this Saturday because of the competition. Doors will open at 8:00am with a mandatory athlete briefing at 8:40am - please be in the building by this time - First WOD will begin at 9:00am sharp! SF25 workouts will be released this week on our Instagram page (3 all levels style wods).

New Memorial Day shirt pre-order sheet will be emailed out today and you will have through April 30th to mark down what sizes you need. As always please let the entire page load first before typing. If you need help filling out the sheet just contact us right away! (DM or email)

Mid-Line - 3RNFT

  • 10 V-Ups

  • 20 Sit Ups

  • 1:00 Plank

  • Rest 1:00 after each round

WOD - For Time

  • 20 T2B

  • 20 Box Jumps (24/20)

  • 20 HSPU

  • 1,000m Row

  • 20 HSPU

  • 20 Box Jumps

  • 20 T2B