Apr 17

Thursday

jacob001

Margaritas & Mobility – TONIGHT @ 7:30PM – Reserve a spot on WODIFY!
Open to all members! $5 if you would like some paleo friendly NorCal Margaritas!*
*21+ / please drink responsibly!

Strength
Back Squat (3×3 @ 65/75/85%)

WOD
EMOM 14min
EVEN: Two rounds of the barbell complex:
1 Power Clean, 1 Hang Clean, 1 Front Squat, 1 Push Press, 1 Jerk
ODD: 20 Double Unders
- Choose a tough, but workable weight for 7rds
- Focus on quality reps / technique
- 30 singles and/or DU practice

Bonus
50 Burpee-Box Jumps – 20″

klokov

Apr 16

Wednesday

Margaritas and Mobility! – Tomorrow at 7:30pm in place of the usual Gymnastics class. $5 if you’d like an adult beverage*, free if you just want to come hang out and get your mobility on!
*we will be making paleo-friendly NorCal Margaritas! 21+!

OPEN GYM 3:00-4:15pm

Skills
Power Snatch / OHS technique work (10-15min)

WOD
4 Rounds
400m Run
10 Power Snatch (95/65)
10 Bar-Over Burpees

Bonus
100 Russian Twist (20/14)

Apr 15

Tuesday

Olympic Weightlifting 6:30pm – CLASS NOW LIMITED TO 10 ATHLETES!
Grab a spot on Wodify if you plan to attend!

Gymnastics
Pistols – a: tech work / b: 5×10-20 (1:1)

WOD – Go Tabata Yourself
8 rds each of :20 work / 10: rest
Wallballs (20/14)
Abmat Situps
Slamballs (30/20)
Push-ups (HR)

Bonus
1000m Row

Apr 14

Monday

obc5

MAY 3rd OBSTACLE COURSE EVENT
Okay people, this time it’s going to get serious! We’re bringing in the biggest, baddest, most ridiculous inflatable obstacle course we could get our hands on. It’s 110′ long, nearly as long as our entire building! Climbing walls (25ft!), giant slides, various obstacles, MADNESS! One hundred and ten feet long!

BUT WAIT THERE’S MORE! The Roots Farm Food Truck will be on site cooking some MEAN grub with healthy, locally-sourced ingredients. ALL FOR YOU.

Tickets are $30 for adults and $15 for kids (12+under). This includes yummy Roots Food Truck food, beer for the adults, and as much obstacle course running as your heart desires. We will announce prizes in the week leading up to the event.

***EMAIL TO LOCK IN YOUR TICKETS!***

OPEN GYM 3:00-4:15PM

Gymnastics
Pull-up / Ring Dip practice during heats of “Christine”

WOD - Christine
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″**
*heats of 5
**step-ups accepted as Rx

**work on gymnastics while waiting for your heat

Apr 12

Saturday

cfhq032

8-9:30am – Open Gym

WOD – 9:30/10:30 - Teams of 3
100 Deadlifts (135/95)
80 Hang Power Cleans (135/95)
60 Front Squats (135/95)
40 Push Jerks (135/95)
20 Thrusters (135/95)
- One athlete works at a time.
- Every minute on the minute, stop where you are and all three athletes complete 3 burpees.

Apr 11

Friday

cfhq032

Warm-up
Drill a weakness for 10 minutes

WOD
3x800m Run (4min rest between runs)
*log best run

Bonus
2 Rounds NFT
50 Mountain Climbers (1:1)
50 Abmat Situps
50 Russian Twist (1:1)