Monthly Archives: July 2016

Monday – 8.1.16 – Back Rack Lunge + Triplet

If you didn’t do CARL’s WOD do it at OG soon! Strength: 5×8 (4/4) Back Rack Lunge (same weight across all sets) WOD: 3 RFT 400m Run 21 Pull Up 15 Burpee Box Jump Over (24/20) 9 Deadlift (275/175)


Saturday – 7.30.16 – Schedule Update

Schedule Update: 8-10am is OPEN LIFT. ┬áCome in and work on OLY drills or anything else you may be having trouble with. 10am: Partner WOD     So there was this wedding at the CF Games….and Carl and Liam!     WOD: Teams of 4 Relay Shuttle Run (Games Course) Rest 2 min. from last


Friday – 7.29.16 – Tabata

Nooners getting it in! WOD: Tabata Cal Row Hollow Rock Lunge Step Russian KB Swings (70/53)


Thursday – 7.28.16 – Push Press + Double AMRAP

Join coach JEEL tonight at 8:30pm for an awesome bootcamp!       Strength: Push Press 1-1-1-1-1 (Go for a PR!) WOD: 8 Minute Ascending Ladder x 1 starting at 5 Burpee **15 Double Under after each** Rest 6 Min. 4 Min. Max Power Snatch (75/55)


Wednesday – 7.27.16 – Deadlift + AMRAP

  Kate rocking her Just Lift shirt with the man…Dan Bailey Strength: 1×10 Deadlift WOD: On a 15 Min. Clock 300m Farmers Carry In the time remaining: AMRAP 7 Back Squat (155/105) – (from floor) 7 Box Jump (30/24)  


Tuesday – 7.26.16 – Tempo Ring Dips + Triplet

Fittest team in the world athlete – James Hobart! Strength: 4×3 tempo ring dip (32×1) WOD: 5 RFT 400m Run 12 Ring Push Up 36 Sit Up


Monday – 7.25.16 – FS + Couplet

How hard are you willing to work? Strength: 6×2 Front Squat WOD: 12-9-6 Squat Clean (185/125) C2B Pull Up **Finisher – 400m run immediately following couplet


Friday – 7.22.16 – Run Sandwich

LETS START MAKING TEAMS!!   WOD: For Time: 800m Run Then.. 4 Rounds 10 SDHP (115/85) 20 Goblet Squat (53/35) 40 Anchored Sit Up Then.. 800m Run


Thursday – 7.21.16 – HS Hold + AMRAP

OG’s       Skill: Handstand Hold WOD: AMRAP 12 5 HSPU 10 KBS (53/35) 30 DU


Wednesday – 7.20.16 – Pull Ups + Couplet + Lunges

A quick note: As most of you are aware myself and Austin will be traveling to LA for the CF Games from Thursday to Monday. Bryant will be coaching Friday and Monday AM classes and will be at the helm while we are away. Steph, Alex and Mike P will be coaching solo for the