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07.03.2015

  We will be closed tomorrow…Enjoy your holiday weekend! TODAY’S WOD A. Back Squat 1 @ 90-95% Then 3×2 @-20lb B. 4×60 Sled Pull *As fast as possible * Rest as needed C. 3×45 sec plate Isomteric Back Extensions Two Numbers That Will Make You a Better Rower

07.02.2015

We will be closed Saturday, July 4th…Have a safe and fun holiday! TODAY’S WOD For Time: 25 walking lunges 20 pull-ups 50 box jumps, 20-inch box 20 double-unders 25 ring dips 20 knees-to-elbows 30 kettlebell swings, (2 pood/1.5pood) 30 sit-ups 20 hang squat cleans, (45/35) dumbbells 25 back extensions 30 wall-ball shots, (20/14) 3 rope […]

07.01.2015

**We will be closed on July 4th** It’s supposed to be another cooker today in Sacramento. I’m not a big fan of telling people NOT to come to the box but today I will make an exception. If you typically train in the afternoon/evening, you should consider jumping in the pool today instead. We will […]

06.30.2015

TODAY’S WOD LIFT 3×1 Clean and Jerk @ 90% Then drop down to 60% 4x30sec Hang Power Clean at this weight. *3 min rest between sets Record total reps for each round All Hang Positions Great & Small