Reminder: There are no classes at the gym Saturday. Class is being held at Turkey Mountain Urban Wilderness Area. Tough Mudder Practice: 3-hour Endurance Training Meet at Turkey Mountain at 0645. At 0700, we will be running, walking, jumping, climbing, etc until 0900. At that time, we will meet the class in the parking lot to join them for our last hour of work.     Main WOD: 5K Trail Run Meet at Turkey Mountain at normal class time, 0900. We will warm-up and stretch until 0915; at which time we will take off for a 5K, group trail run. If you know the trail, and want to do a solo 5K, you are welcome to. Otherwise, we will stay together as a group.     Post time and experience to commmentsRead more

Coaches Prep Course at NorCal Functional Fitness   With a partner*, complete as many rounds as possible in 20 minutes of: 5 Chest-2-Bar Pull-ups 5 GHD Sit-ups 10 Pistols 10 Weighted Walking Lunges (45/25) 200m Run   …after WOD is complete, rest 5 min   Now pair up with another partner group and perform: Max meters rowed in 15 minutes, rotating partners every 250m     Post AMRAP rounds and reps, and total meters rowed to comments *Partners alternate exercises throughout AMRAP; A does C2B, B does GHD, A does Pistols, B does Lunges, A does Run. Now B does C2B, A does GHD, etc.Read more

Rest Day         CFE WOD: Choose a sport: Run: 8 x 200m, rest 3 min Row: 8 x 250m, rest 3 min Bike: 8 x 600m, rest 3 min Swim: 8 x 50m/yd, rest 3 min     Post sport and sprint time to commentsRead more

Run 400m 5 rounds of: 7 Handstand Push-ups 7 Box Overs (24/20″) 7 Back Extensions …then Row 500m 3 rounds of: 7 Handstand Push-ups 7 Box Overs (24/20″) 7 Back Extensions …then Run 400m 1 round of: 7 Handstand Push-ups 7 Box Overs (24/20″) 7 Back Extensions   For Time     Post time to commentsRead more

Me with Jason Khalipa and Chris Spealler at the Coaches Prep Course Main WOD: For Quality: 100 Ball Cleans (20/14)   Post experience to comments       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   2 x 3 min, rest 2 min, 2 min, rest 1 min; 1 min, rest 30 sec; 2 min, 1 min, 3 min, rest 2 min   Post total distance covered to commentsRead more