Main WOD: 50 Double Unders 25 Toes-2-Bar 40 Double Unders 20 Knees-2-Elbows 30 Double Unders 15 Toes-2-Bar 20 Double Unders 10 Knees-2-Elbows 10 Double Unders 5 Toes-2-Bar   For Time     Post time to comments         CFE WOD: Choose a sport: Run, Row, Bike or Swim   20 x 30 sec on, 30 sec off   Post sport and total distance covered to comments         Gymnastics WOD: For quality: 100 Holow Rocks 100 Superman Rocks   Post experience to commentsRead more

“The Odd WOD”   Complete as many rounds as possible in 21 minutes of: 5 Handstand Push-ups 7 V-ups 9 Push Press (75/50) 11 Lateral Jumps over the bar     Post number of completed rounds and extra reps to comments Compare to 20 JUL 12     Weekly Form Focus: Push PressRead more

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