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2901, 2018

Tues, Jan 30th

By |January 29th, 2018|Categories: Random|Tags: |0 Comments

Whooaaa, that was nasty.  Big effort towards the end of that 10 min today.  That is a tough transition from the Thruster to the row.  Snatch has been on point the last 3 months and that didn’t change tonight.  Use a power clean weight that is challenging but that you drop, reset and pull again.  See you guys tomorrow!

A) 3 Min Row Assault

1 Double Unders

30 sec ring row

30 sec Handstand hold

1 Min Sit-ups

1 Min Jog

B) 10 Min EMOM

1st-3 Tempo Close Grip Bench Press (4 sec to bottom) (Fitness use dumbells)

2nd-3 Tempo Weighted Strict Pull

C) “The Grenade”

16 Min AMRAP

36 Double Unders

18 Walking Lunges (alt legs full extension on top)

12 Lateral Barbell Burpee’s (rx burpee must drop both feet back and then bring them up at same time you do not need to open hips on top of burpee)

6 Power Clean 185/133 (Fitness option use dumbell’s)

2801, 2018

Mon, Jan 29th

By |January 28th, 2018|Categories: Random|Tags: |0 Comments

A big shout out to our three aging stud’s who killed it at the NorCal Masters over the weekend.  I unfortunately had to work over the weekend so I didn’t get to see them get after it, but from all I heard they left it all out on the mat in Richmond.  Coach Royce taking 7th, Bill A 15th, and Troy M 27th.  Thats how you represent, congrats guys.  B Day shout out to Scott E tonight.  What a transformation this young man has made since he has come in to this community.  Scotty is about 25 pounds down and up in every skill and strength category imaginable.  From Muscle ups to heavy strength this guy is has continued to get more proficient with every passing month.  Protecting and serving the city of San Rafael during the day crushing it in here at the 5:15, this guy brings a good vibe into the box every time he walks into it.  It has been a pleasure to have you along for the ride Scotty, happy B Day!

A) 3 Min Row/Assault

Rotate every :20 for 3 min

Light dumbell press with a 3 sec tempo down

Russian Kettle Swings

Jumping Air Squats

1 Min Jog

B) Every 1:30 x 10 sets

2 Hang Power Snatch

C) “The Hammer”

Partner up with someone and set up rower and bar next to each other

10 Min EMOM

1st-60 Sec Max effort Thrusters 95/65 (Fitness use Dumbell)

2nd 60 sec Max Effort Row for Cal

Score is running total of both movements.  Switch back and forth every min, it is a running clock so get into and out of that rower quickly.

“Fitness Option for Strength”

15 Min EMOM

1st-30 Sec Alt Dumbell Snatch

2nd-30 Sec Alt Standing Dumbell Press (only move one dumbell at a time meaning hold one in front rack and move the opposite)

3rd-40 Sec Assault at 80%

2601, 2018

Sat, Jan 27th

By |January 26th, 2018|Categories: Random|Tags: |0 Comments

Try to get over to Richmond to the NorCal Masters to support our three studs taking on that comp.  The address is 1414 Harbour Way S, Richmond, and Troy, Royce, and Bill A will be out there Sat and Sun crushing.  First heat is 8:37 for Bill then 9:41 for Troy and Royce.  Good luck boys!

A) 38 Stretch

B) Partner 1000M Row

C) 12 Min EMOM

1st-6 Half Kneeling Kettlebell Press (Right)

2nd-6 Half Kneeling Kettlebell Press (Left)

3rd-6 Pendlay Row’s

C) “The Tootsie Pop”

16 Min EMOM

35 Double Unders

10 Burpee Box Jump up and Over 24/20

7 Clean and Jerk 135/93

1 Farmers Carry Lap inside box 25/15

2501, 2018

Friday, Jan 26th

By |January 25th, 2018|Categories: Random|Tags: |0 Comments

Finishing the week off with a little bit of everything tomorrow.  All out on those Assault sprints, don’t hold anything back and those things will make you second guess your existence.

A) Coaches Choice

B) Every 1:30 x 10 Sets

Snatch Pull+Floating Snatch Hi-Pull-Floating Snatch (Full or Power)

C) 6 Min EMOM

6-12 Ring Dips

D) Every 4 min x 5 Sets

25 Sec All Out Assault for Cal

Post lowest Cal total for Score

“Fitness Option”

Substitute for B

14 Min EMOM

1st-10 Kettlebell Deadlifts (one in each hand)+10 Box Step Ups

2nd-35 Sec Row at 75%

3rd-35 Sec Double Unders

2401, 2018

Thurs, Jan 25th

By |January 24th, 2018|Categories: Random|Tags: |0 Comments

We have three athletes competing this weekend in the NorCal Masters in Richmond.  It is a really well put together Comp in a beautiful location.  Troy, Royce, and Bill A will all be getting after it Sat and Sun.  Try to get down and support these guys as they battle some of the best Masters athletes in the Bay.  Fun one to watch this morning, athletes made a huge effort in that second WOD.  Shout out to Katie H and Ezra who both finished under the Cap this morning.  I am sure some more athletes got under both caps tonight as well.  Big Justin P hitting 180# 3 rep push up today and from what I here Brian L getting a 1/2 from doing the same tonight.  Great job by Hannah BP hitting a legit 70# 3 rep with an absolute battle for the last rep.  DOn’t drop that thruster bar!  See you guys tomorrow

A) 3 min Row/Assault

Rotate every :20 sec for 3 min

Light OHWL

Inch Worms

Wall Facing Handstand Hold

1 Min Jog

B) 15 Min EMOM

1st-6 Dumbell Bulgarian Split Squat (Right)

2nd-6 Dumbell Bulgarian Split Squat (Left)

3rd-35 Sec Max Effort Handstand Push-Ups

C) “The Daddy Long Legs”

3 Rounds Running CLock

1 Min Thrusters 75/55(please do not drop 10#’s on the bar)

1 Min Box Jump Up and Over 24/20

1 Min Toes 2 Bar

1 Min Row for Cal

1 Min Rest

Post 3 scores

“Fitness Option”

1 Min Dumbell Thrusters

1 Min Box Jump Up and Over 24/20

1 Min Toes 2 Bar

1 Min Row for Cal

2301, 2018

Wed, Jan 24th

By |January 23rd, 2018|Categories: Random|Tags: |0 Comments

Classes have been popping the last couple weeks.  Big numbers and energy in every class throughout the day, fires me up.  For We have a couple new RX standards for the two movements  tomorrow.  If you are going to Rx the WOD you cannot step back or step up with the burpee.  You must jump back with both feet at one time and jump up with both feet at one time.  With the Dumbell Power Snatch you can not switch hands with the dumbell above your eye’s.  The dumbell must transfer at or below eye line to the other hand.  These standards will both be implemented in the Open this year and beyond so we will implement them in our box.  Have fun with this one tomorrow it is a version of what Dave Castro called 18.0…..but I doubled it:)  Pick a dumbell weight that you can do your best to finish under the cap with.  The burpees themselves will take around 3+ min for most.  Sprint this thing, no pace. Focus on getting in a rhythm with your feet/legs for the burpees so you can pop back and pop up.  If you get capped put number of reps up if you finish put your time up.  Everyone will be in charge of their own times because you all will be finish at different times.  Post your score/time for both AMRAP’s.

A) 3 Min Assault/row

Rotate every :20 sec for 3 min

Barbell Good Mornings

Bear Crawl

Ring Row

1 Min Jog

B) 9 Min EMOM

1st-30 sec Toes Through Rings

2nd-3o Sec Side Plank (Rt) weight if needed

3rd-3o Sec Side Plank (Lt) weight if needed

C) 7 Min to Establish a 3 Rep Weighted Push-Up

D) “18.0 Squared”

6 Min Cap


Dumbell Power Snatch (alt hands) 50/35

Lateral Dumbell Burpees (Line up Dumbell and jump over laterally you do not have to open hips at top, torso can be bent over )

3 Min Rest

6 Min Cap


Dumbell Power Snatch

Lateral Dumbell Burpees

2201, 2018

Tues, Jan 23rd

By |January 22nd, 2018|Categories: Random|Tags: |0 Comments

Man we had some great lifts in here today.  Just around 15 Pr’s.  Special shout out to Zack S who hit a 20# PR at 225!  Also Peter H hitting a 215# PR and he had 225 overhead and just missed!  Becky S sneaking in a 138#, Jimmy A at 245#, and power couple Scott and Vanessa G at 155# and 123#!  Awesome to see so many athletes give the Fitness option a try today I believe we had around 15 athletes participate with that option throughout the day.  See you guys tomorrow.   Pick a Hang Clean weight you can go unbroken each set for at least the first couple rounds of each AMRAP..

A) 3 Min Assault/Row

Rotate Every :20

Lateral Box step up

Double Unders

Light Dumbell Bulgarian Split Squat

1 Min Jog

B) Every 2 min x 7 sets

3 Tempo Romanian Deadlifts (4 sec to mid shin don’t touch ground)(off rack and double overhand grip but you can use hook)

C) “The Riot”

3 Rounds


24 Double Unders

12 Wallballs 20/14

6 Hang Clean 155/103

2 Min Rest

“Fitness Option”

12 Min EMOM

1st-30 sec Single Leg Dumbell Romanian Deadlift (Right)

2nd-30 sec Single Leg Dumbell Romanian Deadlift (Left)

3rd-30 sec Dumbell Step Ups to 20′


3 Rounds


24 Double Unders

12 Wallballs 20/14

6 Dumbell Hang Clean

2 Min Rest

2101, 2018

Mon, Jan 21st

By |January 21st, 2018|Categories: Random|Tags: |0 Comments

I am very excited to announce a addition to our daily programming that i have been thinking about for beyond a year.  For the next three months we will be programming a non-barbell version of every class, every day.  This mean’s that I will be substituting different accessory movements for our strength portions that are focused around building strength, mobility, and lung capacity and substituting various movements for any barbell movement we use during our wod’s.  I want there to be an option for the athlete who is not ready for the barbell or doesn’t want to use a barbell.  I also want an option for athletes who could be dealing with injuries, lack of mobility, or just don’t feel like lifting that day.  These WOD’s will use the same time domain as our daily WOD’s so everyone will still be working together in the same patterns.  I am excited to bring this to the community and i don’t mind spending more time to program these additions.  However, if the non-barbell option isn’t be utilized we will rethink the process in 3 months. We had a great coaches meeting today and one of the major themes coming out of the meeting was to make a point to institute more community events in the upcoming year.  Besides the Open, which will begin next month and take some energy and time over the 5 week period, we will be posting casual events to get you guys out of the box and hanging out.  From events like bowling, barbell’s and beers, or simply meeting up at Brewster’s, this crew has a great time around each other and I will make it a point to organize and make sure these events happen.  Finally, the Open is almost here.  We are 5 weeks out and I hope to get the same turnout we have gotten the last 6 years.  Anyone can participate!  I hope to see a bunch of you jump on board.

A) 3 Min Row/Assault

Every :20 for 3 min

Wallfacing Handstand Hold

Jumping Air Squat

Mountain Climber

1 Min Jog

B) 18 Min to Establish a Heavy Split Jerk

C) “The Baked Potato”

8 Min Ladder


Overhead Squat 95/65

Chest 2 Bar Pull (scale to kip or ring row)

D) “Fitness Option”

18 Min EMOM

1st-15 Fast Russian Kettle Swings  (Heels down and fast hips)

2nd-6 Strict Dumbell Press with 4 sec Tempo to bottom position

3rd-35 Sec Assault @75%

8 Min Ladder


Dumbell Front Squat (on the last rep of each set(3,6,9,ect) press dumbells overhead and remain locked out for 8 sec

Chest 2 Bar Pull (scale to kip or ring row)

1901, 2018

Sat, Jan 20th

By |January 19th, 2018|Categories: Random|Tags: |0 Comments

One of the busiest Friday’s we have had in a while.  Packed classes all day long, great way to finish the week.  See you guys tomorrow!

A) 38 Stretch and Warm

B) 10 Min EMOM

1st-5-12 Fast Toes 2 Bar (do not work over 30 sec)

2nd-5-12 Fast Ring Dips (do not work over 30 sec)

C) “The 7 Samurai’s”


20/16 Cal Row

15 Hang Power Clean 95/65

12 Dumbell Shoulder to Overhead 45/30

3 Min Rest


15/11 Cal Assault

35 Double Unders

10 Deadlift 185/135

1801, 2018

Friday, Jan 19th

By |January 18th, 2018|Categories: Random|Tags: |0 Comments

A B Day shout out to Speedy M tonight!  I have have known this guy 5+ years and I have never not seen him smiling.  The closest I ever experienced to a none smile was mid Bear complex about 4 years ago.  It only lasted for a second and he started smiling during the 5th round again, not even Ghandi would smile during the 5th round of the bear.  I love having this guy around this community.  Speedy is a positive energy and influence on all that cross his path.  I will also but put this guy against anyone with a beer bong in his hand, he truly has a gift.  Speedy works his ass off at his job and in this gym and it is going to be another good year for this young man.  Happy B Day Speedy M!  Damn those cleans looked good this morning, Bill A had one of the fastest full cleans I have ever seen him make.  Keep Laura C in your thought who took a nasty corner of the box on her shin today and had to get some stitches.  I have never seen a display of toughness, Laura didn’t even wince.  I would have been sobbing in the corner like a 2 year old.  No doubt she will make a quick recovery.  See you guys tomorrow.

A) 3 min Assault/row

rotate every :20 sec for 3 min

KB Waiters Carry Right

KB Waiters Carry Left


1 min Jog

B) Every 2 min x 7 sets

15 Sec Overhead Barbell Walk

C) “The Hook”


5 Pull-up

10 Push-up

15 Air Squat

1 Min Rest


Full Snatch 135/83

1 Min Rest


5 Pull-up

10 Push-up

15 Air Squat

Post running total of Cindy and Number of Full Snatch