Thanks for voting. The next week's WODs are decided.
Hero WOD McGhee
Hero WOD Lumberjack 20
(not sure the order yet)
Double Date: "Kelly and Cindy"
(Remember.... "Fun and Easy!")
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Click here for this amazing article!
Stop saying or thinking, "I can't!" It will hold you back and never let you get to your goals. One of the biggest things we focus on is being comfortable with uncomfortable. Push yourself in WODs, lift heavier than you are used to, and never let yourself feel comfortable. This is how we continue to grow, physically and mentally.
10 Deadlifts @ 75%
Miracle Babies - This Sunday! 11/11
Join our team and run for free!
Want to donate? Feel free to drop off shoes at the box or click on that link above to donate.
Athlete's Powerlifting Class - Sunday 11/11 - Time Change
Due to the Miracles Babies 5k, we will postpone the class to 3pm - 5pm.
Early CFS Thanksgiving Dinner - Saturday 11/10
Facebook Page - Post what you will bring here!
6pm @ Sun's House
Snatch Balance 2RM
12 Strict C2B Pull-ups
15 Lateral Hurdle Jumps
Front Squat with 3 sec Hold
15 Wall Balls
5 Box Squats
We will do the CFT today and retest it at the end of the year! Get strong!
Come in costume and be ready for a fun Halloween WOD! Please take pictures of you WODing in your costumes.
The Athlete's Program is in full swing. Phase 1 is over and now it's time to switch over full time. For those of you that are newer and still would like to participate, I've opened up multiple hours throughout the week to coach you through the program. I just released the programming doc. Stay connected through our FB Athlete's Page: Click Here
by Coach Mark
The holiday months are upon us. We are only a few days away from Halloween and Thanksgiving is right around the corner. I won't sit here and give a big lecture on how to stay Paleo on Thanksgiving, eat dried fruit on Halloween, or stay away from holiday parties. Don't get me wrong, I'm still all about health and fitness but, I do believe in balance.
Holiday weight gain is real. People do tend to eat more, drink more, and workout less. There are all these seasonal treats like pumpkin pie that are advertised everywhere. The weather is colder(yes anything under 70 degrees is cold), our natural instinct is to eat and hibernate(at least that's how I feel).
800m Run x 4
with a 2min rest between rounds
Due to all the festivities, there will be no weekend classes. Stay connected on our private FB Page. We will probably go in for a WOD sometime Sunday.
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege.
Daniel is survived by wife Jenni and daughter Jojiye.
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