by rmartinez | Nov 26, 2019 | WOD Archive, workout of the day
We will be opening the gym as scheduled this evening. Please drive safe!
by rmartinez | Nov 26, 2019 | WOD Archive, workout of the day
We are also cancelling the 9 am class. Stay tuned for any possible changes on tonight’s schedule. Stay warm
by rmartinez | Nov 25, 2019 | WOD Archive, workout of the day
Schedule Alert 6 am, 8 am will be cancelled. Please check website or Facebook page by 8 am for other possible changes on today’s schedule. A) Squat cleans Take 5 sets to build to a heavy set of 3 ( don’t put bar down between) B) 20/18 Calorie Row 20 Power Cleans 20 Handstand Push-ups 15/13 Calorie Row 15 Power Cleans 15 Handstand Push-ups 10/8 Calorie Row 10 Power Cleans 10 Handstand Push-ups Bar Weight:...
by rmartinez | Nov 24, 2019 | WOD Archive, workout of the day
A) Core 1 min each with 1 min jump rope in between Plank, bridge, push up lat row, skip with a twist B) MU skill work C) “Ugh” 100 bar facing burpees Every 2 min complete 10 deadlifts (185/135)
by rmartinez | Nov 23, 2019 | WOD Archive, workout of the day
“The Ish” 6 Rounds for Time1 Bear Complex (115/75 lb)6 Pull-Ups8 Overhead Walking Lunges (45/25 lb)9 Burpees A “bear complex” consists of: 1 power clean, 1 front squat, 1 push press, 1 back squat, and 1 push press (unbroken). Background: This hero workout is dedicated to Deputy Brian “ISH” Ishmael, of the El Dorado County Sheriff’s Office, who was killed in the line of duty on October 23, 2019. At the time of his death, Deputy Ishmael was investigating a report of Marijuana plants being stolen when he and his ride-along, an off-duty San Joaquin County Sheriff’s Office Deputy, were ambushed by gunfire. Deputy Ishmael was killed on scene and his ride-along was injured. Ishmael was born in Placerville (California) and left behind a wife and three children. We first found this workout posted by Kristopher Barnes of Cover Six Strength @coversixstrength (Jackson, California, USA) on November 6, 2019, who wrote: “Brian was a loving husband and father who touched everyone he encountered with his huge smile. Brian was a lifetime resident of El Dorado County and served two years at the Placerville Police Department followed by four years at the El Dorado County Sheriff’s Office. Brian’s EDSO badge number was 1689.” The “ISH” represents Brian’s 6 years of dedicated and professional service to the community he loved and 1,6,8,9 for his badge...
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