Category: Uncategorized

Thursday’s WOD:

I have already had a handful of people tell me they will be able to help for the competition on Saturday, and that is awesome! I will need all of the help I can get! If you are interested in volunteering and helping, and haven’t already told me, or want to tell me again, message me here, or email me at garciara2@gmail.com and let me know! I will need help between 9-4 the day of the event, and I will need all judges to be present no later than 830am the morning of!

Extending registration for one more day for Clash of the Titans! The heat schedule is mostly complete, would still like to see more men’s scaled and women’s Rx! Don’t be shy, get a partner and come throw down for the day! The WODs are posted, and there will be a handful of great sponsors and vendors supporting the event! Demo videos and heat schedule will be posted Friday morning!

Wednesday’s WOD:

Happy Birthday Lisa and Coach Nate!

Tuesday’s WOD:

Monday’s WOD:

Yoga tonight at 6pm! Bring your own mat!

Sundays With Shep
NEW HOURS
9am-11am!
Sundays with Shep

Warmup:
Stretch
Hips and Shoulders

Strength wod:
Emom 20 mins
Min A – 3 x Heavy Back Squat
(Must clean from ground)
Min B – 3 x Deficit HSPU/HSPU/mod etc

Saturday’s WOD:
For Time With a running clock For Cut Off Times:

Min 0-Min 6
3 Rounds of “DT”
12 Deadlifts 155/110
9 Hang Power Cleans
6 Push Jerks

Min 6 – Min 26
2 Rounds of “RJ”
800m Run
5 Rope Climbs
50 Push Ups

Min 26 – Min 46
1 Round of “Bull”
200 Double Unders
50 OHS 135/95#
50 Pull Ups
1 Mile Run

Come get your workout in before hitting the New West Fest today!

Just like last week there is NO yoga tonight (Saturday) at 7pm, NO yoga tomorrow (Sunday) at 2pm, but there IS yoga tomorrow (Sunday) at 6pm with Liz. ALSO, remember that Sundays with Shep is now held between 9am-11am.