October 23, 2020

Tomorrow, Saturday October 24th is “MURPH” day! RX Competition heat arrive at 8:30am (this is with RX weight vest and judge, must pre-sign up at the gym), all levels class at 10am, followed by potluck lunch.

8 days until Halloween! Get your costume ready for our Halloween costume WOD “Fight gone Bad” at 10am on October 31st!

“Anyone can hide. Facing up to things, working through them, that’s what makes you strong.”  ― Sarah Dessen

Sign up via the MINDBODY app for your upcoming class. All classes will be capped at 12 people. If you are having any trouble or have questions text Lily at 831-566-4263.

A.
Strength/Skill:
Power Clean
build to a heavy triple touch’n’go

B.
9 min AMRAP
8 Power clean (135/95)
150m run

WOD October 22, 2020

9 days until Halloween! Get your costume ready for our Halloween costume WOD “Fight gone Bad” at 10am on October 31st!

Sign up via the MINDBODY app for your upcoming class. All classes will be capped at 12 people. If you are having any trouble or have questions text Lily at 831-566-4263.

Saturday October 24th is “MURPH” day! RX Competition heat arrive at 8:30am (this is with RX weight vest and judge, must pre-sign up at the gym), all levels class at 10am, followed by potluck lunch.

“You have power over your mind – not outside events. Realize this, and you will find strength.”  ― Marcus Aurelius

A.
Skill/Strength:
10 min EMOM
odd-6 strict pull up (scale up to weighted)
even: 6 strict ring dip

B.
MetCon:
5 rounds for time
15 wallball (20/14)
15 v-up
50ft sled push (4×45/3×45)

WOD October 21, 2020

10 days until Halloween! Get your costume ready for our Halloween costume WOD “Fight gone Bad” at 10am on October 31st!

Sign up via the MINDBODY app for your upcoming class. All classes will be capped at 12 people. If you are having any trouble or have questions text Lily at 831-566-4263.

Saturday October 24th is “MURPH” day! RX Competition heat arrive at 8:30am (this is with RX weight vest and judge, must pre-sign up at the gym), all levels class at 10am, followed by potluck lunch.

“In the depth of winter, I finally learned that within me there lay an invincible summer.” 
― Albert Camus

A.
Skill/Strength:
Overhead lunge
Off the rack build to a challenging set of 4 (2/leg)
(15 min)

B.
MetCon:
13 min AMRAP
8 Hang power snatch (95/65)
6 bar facing burpee
8 Overhead lunge
6 bar facing burpee

WOD October 20, 2020

Sign up via the MINDBODY app for your upcoming class. All classes will be capped at 12 people. If you are having any trouble or have questions text Lily at 831-566-4263.
NEWS ALERT! Saturday October 24th is “MURPH” day! RX Competition heat arrive at 8:30am (this is with RX weight vest and judge, must pre-sign up at the gym), all levels class at 10am, followed by potluck lunch.

 “If you do what you’ve always done, you’ll get what you’ve always gotten.”  – Tony Robbins

A.
Strength:
Deadlift
4 x 7 @ 65-70%

B.
MetCon:
3 rounds
20 toe2bar
800m run
15 front squat (125/85)

WOD October 19, 2020

Sign up via the MINDBODY app for your upcoming class. All classes will be capped at 12 people. If you are having any trouble or have questions text Lily at 831-566-4263.
NEWS ALERT! Saturday October 24th is “MURPH” day! RX Competition heat arrive at 8:30am (this is with RX weight vest and judge, must pre-sign up at the gym), all levels class at 10am, followed by potluck lunch.

“A strong, positive self-image is the best possible preparation for success.” –Joyce Brothers



A.
Strength:
Strict overhead press
4 x 8 @ 65%
*following each set complete :30 hollow hold

B.
MetCon:
8 min AMRAP
65 double under
7 dumbbell man maker (2×50/2×35)
*Man Maker:
with a dumbbell in each hand complete a push up, a row on each side followed by a squat clean thruster in a single complex to complete 1 rep.

WOD October 18, 2020

Sign up via the MINDBODY app for your upcoming class. All classes will be capped at 12 people. If you are having any trouble or have questions text Lily at 831-566-4263.
NEWS ALERT! Saturday October 24th is “MURPH” day! RX Competition heat arrive at 8:30am (this is with RX weight vest and judge, must pre-sign up at the gym), all levels class at 10am, followed by potluck lunch.

“The secret of your future is hidden in your daily routine.” –Mike Murdock

WOD:
16 min AMRAP
20 wall ball (20/14)
200m row
20 Box jump(24/20)
150m run

WOD October 17, 2020

Sign up via the MINDBODY app for your upcoming class. All classes will be capped at 12 people. If you are having any trouble or have questions text Lily at 831-566-4263.
NEWS ALERT! Saturday October 24th is “MURPH” day! RX Competition heat arrive at 8:30am (this is with RX weight vest and judge, must pre-sign up at the gym), all levels class at 10am, followed by potluck lunch.

“My dear friend, clear your mind of can’t.” –Samuel Johnson



9am WOD:
4 rounds not for time
75m sled push (4×45/3×45)
3 tire flips (500/300)
10 S2OH (135/95)
800m Assault bike


10am Triple Mash Up:
4 rounds for time
8 S2OH (155/105)
12 Toe2bar
8 high box jump (30/24)
12 pull up
-REST 5 MIN
150 Sled push (4×45/3×45)
10 Tire flip
1 mile medball run (20/14)
-REST 5 MIN
10 hang power snatch (125/85)
12 Overhead squat
1000m assault bike
500m row


WOD October 16, 2020

Sign up via the MINDBODY app for your upcoming class. All classes will be capped at 12 people. If you are having any trouble or have questions text Lily at 831-566-4263.
NEWS ALERT! Saturday October 24th is “MURPH” day! RX Competition heat arrive at 8:30am (this is with RX weight vest and judge, must pre-sign up at the gym), all levels class at 10am, followed by potluck lunch.

“Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don’t turn up at all.” –Sam Ewing

A.
Strength:
Bench Press
4×8@ 65%

B.
MetCon:
2 rounds for time
10 burpee
30 kettlebell swing (53/35)
10 burpee
30 KB deadlift
10 burpee
30 single arm overhead KB lunge
10 burpee

WOD October 15, 2020

Sign up via the MINDBODY app for your upcoming class. All classes will be capped at 12 people. If you are having any trouble or have questions text Lily at 831-566-4263.
NEWS ALERT! Saturday October 24th is “MURPH” day! RX Competition heat arrive at 8:30am (this is with RX weight vest and judge, must pre-sign up at the gym), all levels class at 10am, followed by potluck lunch.

“To find joy in work is to discover the fountain of youth.” –Pearl S. Buck

A.
Strength: Deadlift
4×8 @ 65%

B.
MetCon:
4 RFT
12 pistol squat
14 toe2bar
16 single arm dumbbell snatch (50/35)
40 double under

WOD October 14, 2020

Sign up via the MINDBODY app for your upcoming class. All classes will be capped at 12 people. If you are having any trouble or have questions text Lily at 831-566-4263.
NEWS ALERT! Saturday October 24th is “MURPH” day! RX Competition heat arrive at 8:30am (this is with RX weight vest and judge, must pre-sign up at the gym), all levels class at 10am, followed by potluck lunch.

“A champion is someone who gets up when he can’t.” –Jack Dempsey

WOD:
weight vest “Murph” prep
WOD(scale to bodyweight):
3 rounds
800m run (20/14 weight vest)
40 push up
30 pull up
15 Box jump (24/20)