Announcements

This Saturday, Feb 21st from 2-3pm please come join us for trampoline dodgeball at SkyHigh Sports!  Address is 8190 Miralani Dr, San Diego, CA 92126

 

Monday, Feb 23rd we will be hosting a Paleo Potluck from 7-8pm.  For those of you doing the fitness challenge, this will be a great opportunity to try and share recipes!

 

Level 1

EMOM for 10 Min

Odd Min: 10 Deadlifts (>/= 60%1RM)

Even Min: 10 Pull Ups

Rest 5 Min

10 Min Time Cap

50 Overhead Squats  75/53#

50 Burpees

Post Rx or not and time.

Extra Credit

5 x 250M Sprints on Rower

1 Min Rest between sets

 

Level 2

20 Min Time Cap

3 Rounds

50 Double Unders

10 KB Snatches with Rotational Change (R+L=1) 53/35#

+

800M Run

+

3 Rounds

5 Power Cleans 165/113#

5 Bar Muscle Ups

5 Strict HSPU

Post time.

Extra Credit

3 Rounds

20 GHD Sit Ups

20 GHD Hip Extensions

 

Barbell Club

Front Squat: 3 x 1 @ 95%

Snatch: 3 @ 60%, 3 @ 65%, 2 @ 70%, 2 @ 75%, 1 @ 80%, 3 x 1 @ 85%

Clean & Jerk: (1+1) @ 60%, (1+1) @ 65%, (1+1) @ 70%, (1+1) @ 75%, (1+1) @ 80%, (1+1) @ 85%

Clean Pull: 2 @ 85% (of clean), 2 @ 90%, 2 @ 95%

Post loads.

 

CF Old School

AMRAP in 15 Min

40′ DB Walking Lunge (High Carry) 35/25#

10 Alternating DB Snatches (R+L=1)

40′ DB Walking Lunge (High Carry)

10 DB Push Press

Post rounds plus reps.