WOD September 9, 2020

“Get busy living or get busy dying.” 
― Stephen King

Please remember to sign in via your MINDBODY account for your upcoming class in order to ensure your spot. All classes will be capped at 12 people. If you are having any problems with this contact Lily at 831-566-4263.

A.
Strength:
12 min EMOM
odd: 5 strict pull up (scale up to weighted)
even: 5 strict ring dip (“)

B.
MetCon:
13 min AMRAP
40 double under
8 pull up
6 Front squat (125/85)

WOD September 8, 2020

“Never doubt that a small group of thoughtful, committed, citizens can change the world. Indeed, it is the only thing that ever has.” 
― Margaret Mead

 Please remember to sign in via your MINDBODY account for your upcoming class in order to ensure your spot. All classes will be capped at 12 people. If you are having any problems with this contact Lily at 831-566-4263.

A.
Skill/Strength:
Power Clean
find a heavy triple, then:
5 min EMOM x 3 Power Clean

B.
MetCon:
21-15-9
Power Clean and Jerk (125/85)
Box jump over (24/20)

WOD September 7, 2020

“We are what we pretend to be, so we must be careful about what we pretend to be.” 
― Kurt Vonnegut

HAPPY LABOR DAY!
HERO WOD:
“The Sevens”
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups

WOD September 6, 2020

“All God does is watch us and kill us when we get boring. We must never, ever be boring.” 
― Chuck Palahniuk

10 am Workout of The Day:
2 Nasty Girls.. Karen and Annie:
for time:
150 wallballs (20/14)
then,
50-40-30-20-10
double under
sit ups

WOD September 5, 2020

“How wonderful it is that nobody need wait a single moment before starting to improve the world.” 
― Anne Frank

PERMANENT SCHEDULE CHANGE ALERT!
SATURDAY: 9AM WOD, 10AM MONSTER MASH UP TRIPLE WOD
SUNDAY: 10AM WOD OPEN TO COMMUNITY
Please remember to wear a mask from the lot to the outdoor gym space and sign in via your MINDBODY account for your upcoming class in order to ensure your spot. All classes will be capped at 12 people. If you are having any problems with this contact Lily at 831-566-4263.

WOD:
“Cindy”
20 min AMRAP
5 pull up
10 push up
15 air squat

WOD September 4, 2020

“The fear of death follows from the fear of life. A man who lives fully is prepared to die at any time.” 
― Mark Twain

PERMANENT SCHEDULE CHANGE ALERT!
SATURDAY: 9AM WOD, 10AM MONSTER MASH UP TRIPLE WOD
SUNDAY: 10AM WOD OPEN TO COMMUNITY
Please remember to wear a mask from the lot to the outdoor gym space and sign in via your MINDBODY account for your upcoming class in order to ensure your spot. All classes will be capped at 12 people. If you are having any problems with this contact Lily at 831-566-4263.

A.
Strength:
Deadlift
4×4 @ 80%

B.
MetCon:
12 min AMRAP
7 Deadlift (225/155)
7 Box jump (24/20)
7 toe2bar

WOD September 3, 2020

“Life isn’t about finding yourself. Life is about creating yourself.” 
― George Bernard Shaw

Please remember to wear a mask from the lot to the outdoor gym space and sign in via your MINDBODY account for your upcoming class in order to ensure your spot. All classes will be capped at 12 people. If you are having any problems with this contact Lily at 831-566-4263.

A.
Skill:
Overhead Squat
Build to a heavy set of 5

B.
MetCon:
3 rounds
30 OVHS (75/55)
30 V-up
90 Double Unders

WOD September 2, 2020

“I’m the one that’s got to die when it’s time for me to die, so let me live my life the way I want to.” 
― Jimi Hendrix

Please remember to wear a mask from the lot to the outdoor gym space and sign in via your MINDBODY account for your upcoming class in order to ensure your spot. All classes will be capped at 12 people. If you are having any problems with this contact Lily at 831-566-4263.

WOD:
For Time:
50 DB Snatch(50/35)
50 Push Ups
50 DB Step Ups (50/35)(24/20)
50 Push Ups
50 DB Snatch

WOD September 1, 2020

“Turn your wounds into wisdom.” — Oprah Winfrey

Please remember to wear a mask from the lot to the outdoor gym space and sign in via your MINDBODY account for your upcoming class in order to ensure your spot. All classes will be capped at 12 people. If you are having any problems with this contact Lily at 831-566-4263.

A. Strength/Skill:
Power Clean
build to a heavy triple
(10 min)

B. MetCon:
15 min AMRAP
3 rounds
15 power clean (125/85)
7 bar over burpee
then,
max double unders with remaining time on the clock
*score is number of double unders

WOD August 31, 2020

“Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become character. Watch your character; it becomes your destiny.”— Lao-Tze

Please remember to wear a mask from the lot to the outdoor gym space and sign in via your MINDBODY account for your upcoming class in order to ensure your spot. All classes will be capped at 12 people. If you are having any problems with this contact Lily at 831-566-4263.

A. Core Values:
4 rounds
20 v-up
20 jack knife
20 mountain climber


B. MetCon
WOD:
3 rounds
400m run
15 thruster (95/65)
12 pull up