Refer A Friend

Invite A Friend To Check Us Out!

Saturday November 26th



On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death.

Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family members and friends. He is preceded in death by his mother, Alice.

First posted Oct. 15, 2015


Friday November 25th


EMOM 15 Minutes
1 Tempo Pause Back Squat

Start no heavier than 50% and only increase weight if mechanics are sound and full depth is achieved.

Tempo/Pause: 3-seconds down, 1-second pause, stand up fast

Stimulus: Heavy
Rest: As Prescribed

10 Rounds
30 Double Unders
8 S-DB Step Ups 70/50lbs to 24/20″

Feel: Cardio
Pacing: Sustain


Thursday November 24th



5 Rounds to Earn the Feast
Run 300m (gotta get a good seat at the table)
10 Box Jump Overs 36/30″ (who put obstacles on the way to dinner???)
10 Shoulder to Overhead 135/95lbs (who put something that heavy in the cabinet)
Rest 3:00

30 minute cap

Score is total working time, not including rest.

Feel: Gas
Pacing: Reach

Machine Equivalents
– Row/Ski 300m
– AAB: 0.8k
– Air Run: 240m


Tuesday November 22nd


Gymnastics Test
AMRAP 14 Minutes, Climbing the Ladder:
3 Toes to Bar*
10 Double DB/KB Deadlifts 50s/35s
8/6 Calorie Row

*Each round, add 3 Toes to Bar.

Feel: Gas
Pacing: Sustain

AMRAP 14 Minutes, Climbing the Ladder:
3 Knee Raises*
10 Double DB/KB Deadlifts 35s/25s
8/6 Calorie Row

*Each round, add 3 Knee Raises

For 10-15 minutes (after metcon), practice the following skills, progressing to the next option when able:
Headstand to forward roll
Headstand to Freestanding Handstand Push ups
Sets of 2+ freestanding HSPU

Stimulus: Skill
Rest: As needed


Thursday November 17th

Every :30 for 10:00 (20 reps)
1 Squat Snatch

Sets 1-5: all performed with a Tempo Pull
Sets 6-16: build to a heavy but perfect snatch (no tempo pull)
Sets 17-20: reduce weight and finish with 4 perfect reps

Next week we find a 1RM Snatch – use today to dial in all of the tempo work we’ve done with quality reps.

Stimulus: Technique/Heavy
Rest: As Prescribed


For Time
30 Snatches 135/95lbs

Feel: Gas
Pacing: Reach

1 2 3 310