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TGIF !!! WOD 02/06/15

Who loves Friday workouts!?!?!…this guy!  For all of the Friday Faithful we’ve got two fun ones.

Warm-up: 5-7 minute stretch & PVC mobility work

Metcon 1: For timeimage1-e1397429649635-225x300


Air Squats, Abmat Sit-ups, Push-ups

Metcon 2:  For Time


Squat Clean  155#/95#

Knees To Elbows

Hand Stand Push-ups

Call your WOD buddy and get to the gym to Prep For The OPEN and Race These Two Metcons.

WOD 01/29/15

Note there will NOT be Open Gym today at 4pm.  Regular evening classes start at 5pm & 6pm.

Warm-up: With PVC

5 Rounds 3 Reps OHSq

5 Rounds 2 Reps Hang Squat Snatch

Strength:  Overhead SquatIMG_4521

8 Rounds of 4 Reps at 60% 1RM Snatch

Metcon: 3 Rounds For Time

21 Knees To Elbow

15 Power Snatch  95#/65#

9 Burpees Over The Bar

We had a great day of WODs yesterday and dinner at Tijuana Flats. A special thank you to Coach Terri Rosen for spending the day with the SWCF family!

WOD 12/18/14

Fundamental Thursday with a couple low impact metcons.

“Annie” Metcon For Time: 50-40-30-20-10th

Double Unders & Sit Ups

-Rest 7 Minutes-

Metcon #2 For Time: 50-40-30-20-10

Push-ups & Air Squats


Monday Fun-day WOD 12/15/14

Happy Monday Partner WOD..Call your CF buddy & get to the gym!

Hero WOD “The Seven” Partner Style.IMG_4684

7 Rounds For Time: 45 Minute Cap

-14 Hand Stand Push-ups

-14 Thrusters 95#/65#

-14 Knees To Elbows

-14 Dead Lifts  95#/65#

-14 Burpees

-14 Kettle Bell Swings  53#/35#

-14 Double Unders

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