9AM SESSION, TUES & THURS ONLY!

11AM & 12:15PM WILL BE COMBINED INTO 1 SESSION AT 11:30AM!!

ALL OTHER CLASSES WILL CONTINUE AS NORMAL! 

PLEASE SHARE THIS INFO!

WELCOME!

Posted: December 23, 2013 in Uncategorized

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Welcome to the hardest working gym in the Salinas Valley!

12-2-13

Posted: December 2, 2013 in Uncategorized

12-2-13

1) Back Squat (+5)

2) Conditioning:

A.
2-4-6-8-10…
Burpee/ HPC (115/75)

AMRAP 5

**Burpees are NOT bar hopping

-2 min Rest- (Everyone starts & stops on the clock at the same time)

B.
3-6-9-12-15…
S2OH (115/75)/ Air Squat

AMRAP 5

**Any Shoulder to overhead, Press, PP, PJ, SJ…

Veterans Day hours

Posted: November 11, 2013 in Uncategorized

Remember gang,

Only session Monday will begin at Noon. We will be doing a partner Hero Wod in observation of Veterans Day!

Hug a Vet!

11-4-13

Posted: November 4, 2013 in Uncategorized

1) Back Squat 3×5 ACROSS 

**Warm up to working weight
**Keep in mind you will be climbing in weight every week over the next 2 months

2) Conditioning: 

5 Push Press (115/75)
5 Strict Chin Ups (Underhand Grip)
25 Double Unders

AMRAP 12

**Use band to assist chin ups if necessary, KEEP THEM STRICT
**Scale PP weight accordingly
**Scale DU’s to 50 singles

10-14-13

Posted: October 14, 2013 in Uncategorized
1) Pause FS (3sec) 3×2

 

2) Floor Press (pause at bottom) 5×3

 

3) Conditioning

 

10 Plate G2OH (45/25)

20 OH walking Lunge (45/25)

30 Double Under

 

5 RFT

12 Min cap

9-25-13

Posted: September 25, 2013 in Uncategorized

10 Front Squat (95/65)

30 Abmat Sit Ups

1 min Jump Rope (singles or Doubles)

20 Push Press

30 Leg Lifts

1 min Jump Rope

30 Thruster

30 V ups

1 min Jump Rope

 

-For Time-

Labor Day Schedule

Posted: September 1, 2013 in Uncategorized

6:15am

9am

12:15pm

These will be the only classes on Monday! Enjoy your holiday!

8-15-13

Posted: August 15, 2013 in Uncategorized

1) Dynamic Warm Up

2) Movement Prep: Overhead Lunge/ Pull UP

3) METCON

On a 25min Running clock:

Run 1 mile

With the remaining time-

2 OH Lunges/ 2 Pull Ups

4 OH Lunges/ 4 Pull Ups

6 OH Lunges/ 6 Pull Ups

8 OH Lunges/ 8 Pull Ups

etc…

8-14-13

Posted: August 14, 2013 in Uncategorized

8-14-13

1) Stretch/ mobility

2) movement prep: Bench Press

3) Bench Press

10-10-8-8-6-6-4-4-2-2

*increasing load

4) METCON

KB Swing 10 (53/35)

Knee 2 elbow 15

Double under 20

AMRAP 10