Tuesday’s WOD Sept. 1st

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 available too! It’s going to be a damn good time! Don’t miss out!

Tuesday’s WOD Sept. 1st



Hero WOD “PK”/ 5 rounds for time of:

225-lb./155-lb.* back squat, 10 reps

275-lb./185-lb.* deadlift, 10 reps

400-meter sprint

Rest 2 minutes


5 rounds for time of:

155-lb./105-lb.* back squat, 10 reps

185-lb./135-lb.* deadlift, 10 reps

400-meter sprint

Rest 2 minutes

The load is decreased to keep intensity high by minimizing rest time during each round of work. Spend 3 minutes or less per round. Consider increasing the posted rest time between rounds by 30 seconds if unable to achieve the targeted round time. Keep the abs braced while executing back squats. Hip crease below parallel and full extension of hips and knees are the range of motion standards. Focus on keeping the bar close to the body while maintaining a neutral spine during the deadlift. Stand up all the way by squeezing the butt at the top. *Suggested women’s weight intended as a guideline not a limit.

4 rounds for time of:
105-lb./75-lb.* back squat, 8 reps
135-lb./95-lb.* deadlift, 8 reps
300-meter sprint
Rest 3 minutes

Strive to complete each round of work within 3 minutes. During the back squat, ensure the belly is braced by squeezing the abs. Send hips back and down while simultaneously bending the knees. Once the hips reach below parallel, push through the heels to stand up to full hip and knee extension. Use a double overhand grip during the deadlift to help build grip strength. Engage the abs and keep shoulders active by squeezing the armpits to your sides. This will help maintain a neutral spine during the deadlift. Reduce run distance further if it can’t be completed in less than 2 minutes.


U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member. He is survived by his mother and stepfather, Helen Pedersen Keiser and Bob Keiser; father, Henry Keel; sister, Mary Elizabeth Keel; and fiancèe, Celeste Pizza.