Monday’s WOD Aug. 31

Monday's WOD Aug. 31 Strength: A.)Front Squat 8/55% 6/65% 4/75% 2/85% *fifteen minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added. B.)Ring Dips 4 X 10 Trainer's have athletes use the box transition instead of a band.    Conditioning: CAT ONE: 5 rounds for time of: 25-calorie row 16 chest-to-bar pull-ups 9 strict handstand push-ups CAT TWO: 5 rounds for time of: 25-calorie row 16 chest-to-bar pull-ups 9 strict handstand push-ups CAT THREE: 5 rounds for time of:

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Friday’s WOD Aug. 28

Athletes - Please join us for a Labor Day weekend BBQ and Volleyball Day at Road Runner Park in Canyon Lake - 10am - Sunset. Please bring a dish to share. Call Heather to be placed on the Canyon Lake guest list (951) 445-3042. Please also RSVP with your name, guests you will be bringing and what type of dish you will be bringing on the whiteboard at the gym.  We hope to see many of you there. Bring your bathing suits, sun block, towels, and anything else you can think of. We will have beer pong and corn hole

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Thursday’s WOD Aug. 27

Thursday's WOD Aug. 27 CAT ONE/TWO: Rene/ 7 rounds for time of: Run 400 meters 21 walking lunges 15 pull-ups 9 burpees *If you have a 20-lb. weight vest or body armor, wear it. CAT THREE: 7 rounds for time of: Run 400 meters 21 walking lunges 12 pull-ups 9 burpees In order to keep the athlete moving and intensity high, no vest is used and the pull-ups are decreased to 12 per round. All sets of each exercise are intended to be completed unbroken. If 12 pull-ups are too many to achieve in one set decrease the reps. Strive

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Wednesday’s WOD Aug. 26

Wednesday's WOD Aug. 26 Strength: Squat Clean Skill Work *ten minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added. EMOM for 5 minutes: 3 position Squat Clean at 65% 1 RM. *2 minute rest EMOM for 8 minutes: 1 Squat Clean at 85% CONDITIONING CAT ONE: 10 Min AMRAP: 20 Box Jumps 24/20 10 Med Ball Russian Twists 25/20# CAT TWO: 10 Min AMRAP: 20 Box Jumps 24/20 10 Med Ball Russian Twists 20/14# CAT THREE: 10 Min

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Tuesday’s WOD Aug. 25

 Tuesday's WOD Aug.  25  Skill: Handstand Push-ups CAT ONE: For time: 100 push-ups Run 800 meters 75 push-ups Run 1,200 meters 50 push-ups Run 1,600 meters 25 push-ups Run 2,000 meters *weighted sandbag run CAT TWO: For time: 100 push-ups Run 800 meters 75 push-ups Run 1,200 meters 50 push-ups Run 1,600 meters 25 push-ups Run 2,000 meters CAT THREE: For time: 75 push-ups Run 400 meters 50 push-ups Run 800 meters 25 push-ups Run 1,200 meters 15 push-ups Run 1,600 meters An intermediate athlete is able to perform consecutive push-ups to the floor in moderate numbers. Strive for a

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