Workout of the Day

1304, 2018

We are honored to be running the Hero WOD “The Kawika tomorrow for local fallen Hero Mario DeLeon this will be the 3rd year we have run this Hero WOD .  Mario was born in Petaluma and went to Casa Grande High School.  Mario is survived by his wife Erica and son Keoni.  Have fun with this one guys and scale as needed.

A) 3 Min Row/Assault

Every :20 for 3 min

Light Bulgarian Split Squats

Ring Rows

Handstand Hold

1 Min Jog



1204, 2018

These blogs will be short and sweet over the next couple days while I am out of town.  Don’t forget about the Community Share happening next week!  Bring in someone you feel will dig the energy of our community.

A) 3 Min Row/Assault

Every :20 for 3 min

Inch Worms

Mountain Climbers

Lateral Box Step Up

B) 2 Rounds Running Clock

30 sec Hollow Rock

30 Sec Sit-ups

30 Sec Plank

C) Every 2 Min 6 Sets

3 Tempo Romanian Deadlifts (4 sec tempo)

D) “The Big Easy”


14 Overhead Squats 95/65

10 Pull-ups

6 Hand Stand Push-ups

1104, 2018

I will be heading out of town for a couple day so blogs will be short.  If I miss anybody’s B Day, HAPPY B DAY!!!!!!!  Keep spreading the word about our community share next week, I look forward to seeing you all when I get back.

A) 3 Min Assault/Row

Every :20 Sec for 3 min

Supinated Bar Hang

Light Dumbell Press

Walking Lunge

1 Min Jog

B) 12 Min to build to a challenging Pause Split Jerk (Pause 2 sec in bottom of dip)


12 Min EMOM

1st-Double Overhead Kettle Bell Hold 30-40 Sec

2nd- 30 Sec Kettle Bell Sumo deadlift Hi-Pull

3rd- 35 Sec Assault at 85%

C) “The Hurricane”

3 Rounds

400m Run

21 Power Snatch 75/55 (fitness 20 Alt DB snatch)

15 Burpee’s to 6″

9 Jumping Back Squats 75/55 (Fitness Jumping Goblet Squat)

1004, 2018

Some BIG classes tonight in the PM.  Shout out to Chelsea K putting up some large Rx numbers at the 5pm.  Janelle A hitting 40 and 38 Hang Cleans!  And Jayson C finishing the 17 Cal Assault in 17 Seconds! Fun fast AMRAP’s!  I love those sprints.  Tomorrow we will go in the opposite direction and hit a longer skill based AMRAP.  Find a rhythm and push through it.  Focus on being perfect on your DU, even if you need to rest a bit before going into your set.  have fun.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Goblet Squat

Inch Worm

Handstand Hold

1 Min Jog

B) 12 Min EMOM

1st-6 Bulgarian Split Squats (right) use Dumblls or Kettelbell’s

2nd-6 Bulgarian Split Squats (Left)

C) “The Pork Chop”

17 Min AMRAP

35 Double Under’s

21 Toes 2 Bar

35 Double Under’s

21 Air Squats

35 Double Under’s

21 Kettlebell Swings

904, 2018

Belated B Day shout out to Brad M!  This guy has been a staple at the 7pm for years now.  Brad has moved well from day one in this box.  Although Brad has battled some shoulder issues the last couple years it has never stopped him from getting in consistently and gaining strength.  Brad always finds time to get down for our social events as well which I have always appreciated.  It has been great having this guy with us for so long, and i look forward to seeing him around for years to come.  happy B Day Brad!  Snatch looked sharp.  Jimmy A hitting a 175 complex!  Newcomer Mellisa J looking fast and fluid under the bar.  Also newcomer Daniel really cleaned up his movement tonight, getting those knees out of the way and flying under the bar each complex!  Great consistency on the thruster as well!  See you guys tomorrow.  All out on these short AMRAP’s, they are sprints.

A) 3 Min Row/Assault

‘Every :20 sec for 3 min

Slow Push-ups

Ring Rows

Inch Worms

1 Min Jog

B) 10 Min EMOM

1st-30 sec unbroken Close Grip Bench Press

2nd-30 Sec Unbroken Dumbell Bent over row

C) “The Peace Pipe”

2 Rounds

3 Min to Complete

17/12 Assault Cal

20 Box Jump

AMRAP Hang Power Clean 115/75 (Fitness Dumbell Hang Clean)

3 Min Rest

3 Min to Complete

200m Run

20 Dumbell Deadlift 50/35

AMRAP Shoulder to Overhead 115/75 (Fitness Dumbell S2O)

3 min Rest

Post each AMRAP Separate

804, 2018

Don’t forget to pass along that we have a community share starting next week April 16th and going until the 22nd.  Any and everyone is welcome!

A) 3 Min Assault/Row

Every :20 sec for 3 Min

Russian Kettle Swings

Light Dumbell Bulgarian Split Squat

Bear Crawl

1 Min Jog

B) Every 1:30 x 10 Sets

Full Snatch+Floating Full Snatch


12 Min EMOM

1st-30 Sec Heavy Russian Kettle Swings

2nd- 12 Alt Dumbell Snatch

3rd-35 Sec Assault @85%

C) “The Hornets Nest”

8 Rounds

20 Sec Max Effort Thrusters 95/65 (fitness use dumbell’s”

10 Sec Rest

20 Sec ME Pull-ups

10 Sec Rest

20 Sec ME Sit-ups

10 Sec Rest

Post running total of reps