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Friday Warm Up 4x50m Strides w/ 2 pushups Start slow and increase speed each interval. 5 min MOB Goat: 10 minutes choose a skill or strength you can do 1 to 3 reps on the minute for 10 minutes. WOD: "Nicole" 20 minute AMRAP 400m Run max reps pullups Post total number of Pullups. These can be strict or kipping. Set ends when you come off bar. 
Thursday Warm Up: 2 rounds Jog 50m skip back Sprint 50m Skip Backwards back 5 min MOB Clean Drills WOD: 12 min on the minute for 12 minutes, do 1 power clean then 1 squat clean. Use same weight for entire set. Try 75-80 percent of 1 rep max squat clean. Rest 2 mins 800m TT (run)  Andrea D deadlifting Wednesday Warm Up 3 min Double under flights duck walk, 10 sots press 15 straight leg good mornings pvc/bar 5 min MOB Strength: Front Squat 15 mins to establish a 1 rep Max WOD: 21-15-9 box jumps 24"/20" Russian KB 1.5/1 pood pushups  Mike and Evan (from Mission CF) Tuesday Run Club 630PM, Jefferson Playground. Bring a watch and sign up on mindbody. Learn proper technique with running drills and interval training. Improve endurance and wod times. Warm Up: 500m Row 5 wall climbs Strength: Pullups/Dips Test: Do one max set of Strict pullups rest 2 minutes Test: Do one max set of Strict Dips or Pushups Clean drills w/Bar 2x5 Back Squat and press 2x5 Front squats 1x3 shrug on toes w/drop 2x3 position clean/ add weight on second set WOD: Row 500m TT Rest 2 mins Then 3 rounds 10 power cleans 135/85lb 12 ring dips 
Brandon and Gabe partner deadlift static hold
Monday: Happy Memorial Day! Class times 530am, 630am, 730am, noon, 430pm, 530pm All other classes are canceled. Please check the schedule and sign up on mindbody. If you don't sign up, there may not be a coach there. Warm Up 15 kettlebell swings 1 length centipede w/pushup Arm Circle cycle 5 min MOB Strength: 15 minutes to establish a 1 rep Max Push Press Skill: Snatch Burgener Warm up/Bar WOD: "Randy" 75 Power Snatch 75lb/55lb In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.  Saturday Team WOD
Warm Up Leg Swing Cycle Run 400m/Row 500m 1-length Lunging Pass Thrus 1-length Duck Walk 1-length Bear Crawl 1-length Crab Walk 10 Jump Squats 10 Burpee Push-Ups Mobility 10 Wall Squats One Minute Couch Stretch per side One Minute Front Rack Stretch per side 10 Wall Squats Workout: Team Almost Air Force WOD In teams of 2, for time, one barbell per team, one person will always hold a 45/25 plate: Run 4oom 30 Thrusters 95/65 30 Hang Squat Cleans 95/65 30 Push Jerks 95/65 30 Overhead Squats 95/65 30 Front Squats 95/65 Run 400m ** Every time the plate hits the floor, each teammate must complete 4 burpees. ** Once you begin the thrusters until you finish the front squats, every time the barbell hits the floor, each teammate must complete 4 burpees. ** One teammate can do at most 20 reps of any movement. Friday Warm Up: 3 rounds Row 3 quick pulls, 10 long pulls 5 Burpees 5 Min MOB GOAT: 15 mins WOD: 21-15-9 Push Press Ring Dips (sub pushups)  Erica B on the Kettlebell  We are pleased to announce that we will be selling Stronger Faster Healthier brand Pure Whey Protein, Recovery Blend Protein, and Fish Oil. While we generally recommend that you choose and eat real foods, we realize that many of you will be supplementing with protein shakes as meal replacements and for post workout nutrition. So we will be providing you with a top of the line protein as a supplement option. Stronger Faster Healthier protein is derived from grass fed, free range animals and it contains no antibiotics, no hormones, no soy, no gluten and no added carbohydrate.
Stronger Faster Healthier Super Omega-3 Oil delivers over 5400 mg of EPA and DHA in two teaspoons. This means that you can take LESS oil and get MORE benefit! If you have questions about supplements or fish oil, be sure to ask some of the coaches, we all have different experience and advice for what has worked for us! Here is a post about some of the ins and outs of fish oil if you are curious. We have a small stock of these supplements for purchase. Pure Whey, Chocolate or Vanilla $34.99 Recovery, Chocolate or Vanilla $59.99 Super Omega-3 Fish Oil 10 oz $49.99 Looking for something to do this weekend? Rachel K is part of a group that is organizing a Sunday Runday. Details are in the link but show up and go for a 5 or 10k with a group and have some fun! Thursday Warm Up: 5 minutes American KB swing 30 sec on 30 sec off 5 Min MOB Clean Drills Strength: Power Cleans 2-2-2-2 70%, 75%, 80%, 85% Rest 90 secs WOD: 4 rounds 8 russian kb swings 1.5/1 pood 12 KTE (sub rollovers) 25 Wall Balls 20/16lb  fast fast Wednesday Warm Up Run 400 Test: 10 wall Squats MOB: 5 min Couch Stretch Birth Wall Re-Test: 10 Wall Squats Strength: Front Squats 2x5, 1x5+ WOD: 3x1 minute rounds (14 minutes) Box Jump 20" Burpees double unders Deadlift 135/95lb Rest 1 min Add total Reps 
breaking 400#
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