OPEN GYM 8am-12pm
Make-up a WOD you missed, move weight around, attack a weakness, mobilize, ninja practice.
10x200m Run (rest 90-120sec)
- 5-10 DB Thrusters immediately after each run
- Log fastest 200m
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!
Back Squat (3×3 @ 65/75/85%)
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
50 Burpee-Box Jumps – 20″
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
Power Snatch / OHS technique work (10-15min)
10 Power Snatch (95/65)
10 Bar-Over Burpees
100 Russian Twist (20/14)
Olympic Weightlifting 6:30pm – CLASS NOW LIMITED TO 10 ATHLETES!
Grab a spot on Wodify if you plan to attend!
Pistols – a: tech work / b: 5×10-20 (1:1)
WOD – Go Tabata Yourself
8 rds each of :20 work / 10: rest
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
Pull-up / Ring Dip practice during heats of “Christine”
WOD - Christine
3 Rounds for time:
12 Deadlifts, bodyweight
21 Box Jumps, 20″**
*heats of 5
**step-ups accepted as Rx
**work on gymnastics while waiting for your heat
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.
Drill a weakness for 10 minutes
3x800m Run (4min rest between runs)
*log best run
2 Rounds NFT
50 Mountain Climbers (1:1)
50 Abmat Situps
50 Russian Twist (1:1)