There are still a few spots open for the Franniversary –  Get a teammate and sign up!  Over $750 in Cash and Prizes! There will be food from Big Vic’s BBQ in Turlock, pharm and vendors ranging from food to clothing. If you would like to be a vendor let me Alison know. 5 RFT 200m Run 5 Hang Power Cleans 205/135 7 Handstand Pushups (2 Wall Climbs sub) Rest 1 minute between roundsRead more

Thanksgiving Week Schedule Normal Hours Monday and Tuesday Wednesday there will be 2 classes – 9am and 5:30pm.  We will have a badass barbell WOD to get your appetite up for Turkey Day. We will be closed on Thanksgiving We will have classes at 9 and 10 on both Friday and Saturday. There will be no Open Gym on Sunday. Workout of the Day AMRAP 11 11 Snatch 75/45 7 Burpee Box Jumps 20 inch for all This is a very similar WOD to one we did 2 weeks ago, cost except that had light Cleans and Burpees were in sets of 11.  I’ve reduced the burpees a bit, because they became a slog last time.  Let’s see if the shorter sets leads to faster transitions and a more intense workout. In the remaining time in class, build to a heavy single of the Snatch for the day.Read more

Fran-niversary WOD 4 AMRAP 5 Elite and Open  10 Hand Release Pushups 10 Doubleunders 20 Hand Release Pushups 20 Doubleunders 30 Hand Release Pushups 30 Doubleunders 40 Hand Release Pushups 40 Doubleunders 50 Hand Release Pushups 50 Doubleunders… Keep going up by 10s Once again, more about this is done partner style, doctor 1 partner works while the other rests/cheers/talks trash.  There are no minimum work requirements – one team member can do all the double under, one can do all the pushups. Workout of the Day Strength/Skill Deadlift Heavy set of 5, week 7 of 8 Add 5-10# to last weeks effort. Conditioning AMRAP 10 5 Pullups 10 Walking Lunge 15 Situps You may substitute 3 Ring or Bar MU for the PullupsRead more

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Fran-niversary WOD 3 AMRAP 5 Elite 9 Deadlift 225/155 9 Handstand Pushup 15 Deadlift 15 Handstand Pushup 21 Deadlift 21 Handstand Pushup 27 Deadlift 27 Handstand Pushup 33 Deadlift 33 Handstand Pushup… How high can you go??? Open 9 Deadlift 185/115 9 Bar Facing Burpees 15 Deadlift 15 Bar Facing Burpees 21 Deadlift 21 Bar Facing Burpees 27 Deadlift 27 Bar Facing Burpees 33 Deadlift 33 Bar Facing Burpees… How high can you go??? This WOD, here like all of the rest, is done partner style. Only 1 athlete working at a time, with no stipulation on how much, or how little each partner does.  Kipping HSPU is allowed.   Workout of the Day Strength/Skill Push Press Milo, Week 3 10 sets of 3, OTM Add 5# to last weeks effort. Conditioning 5 RFT 21 Air Squats 15 Kettlebell Swings 53/35 9 Burpees 12 minute capRead more