09.16.2025

Strength
Anderson front squats
Every 2:00 x 7 sets
3 single reps @ 55-65% your max
*with j-pegs at or below parallel, get underneath your barbell, engage and then stand it up.  Re rack and repeat as single reps.  
https://youtu.be/wFbJajvBZzY

WOD
"Locked in the Sauce"
For Time
10-8-6-4-2-4-6-8-10
alternating DB hang squat cleans 35/25
sit ups

09.15.2025

Strength
Bench press
Every 2:30 x 4 sets
6 reps @60%

then
Super set x 3 rounds
A. Cossack squats x 6-8 per side @2X01 *users choose load*
B. Sit up on a bench with one foot in DB x 8 per side

WOD
"Fog Force"
3 rounds for time
10 goblet step ups 20" box 50/35
100 feet single arm overhead carry right
10 goblet step ups
100 feet single arm overhead carry left
15 box jumps 20"

09.13.2025

No classes today due to the Tangletown Classic Event

warm up starts at 7am. The event will go until 4pm.

09.12.2025

Strength
Every 2:00 x 8 sets
snatch deadlift + hang snatch + OHS
build load
 
WOD
"Brewers  and High Life"
16:00 EMOM
min 1- 100 feet (25 ft. segments) Filly carry (one KB OH and one KB at your side)
min 2- max jump rope- any kind of jumping
min 3- DB snatch x 10 reps 50/35 35/25
min 4- single leg plate hops x 5 per side

09.11.2025

Strength
Deadlift
4 sets of 8 reps@ 65-75%
 
WOD
"Redwood Remedy"
5 sets - each for time
200m run
6 HSPU
2 BMU
rest 1:00

09.10.2025

Strength
A. 3 sets of tall clean + sotts press @ 20-30%
B. 3 sets of hang clean + thruster @ 40-50%
C. 6 sets of clean @ 60+%
 
WOD
"Lean Mean Tangerine"
For Time
15-10-5-10-15
TTB 
Wall Balls 20/14
buy out: 600m run

09.09.2025

Strength
Push Press
every 2:00 x 6 sets
3 reps @ 75-80% of your 3RM
 
WOD
"Drifting West"
every 2:00 x 4 sets
sled sprint x 100 feet then...
every 3:00 x 4 sets
sled push heavy x 100 feet