0201 Nick Day!

Very American!

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For time:
  • 1 rope climb
  • 400 m run
  • 30 pull ups
  • 60 push ups
  • 90 squats
  • 150 DU
  • 90 sit ups
  • 60 wall balls
  • 30 burpees
  • 400 m run
  • 1 rope climb


Alex finds an opportunity to pause, Jo K needs no motivation to fuel the fire. Good form from the bro’s on left.

Warm up: 1 running  lap to HSH , 5 push ups, 10 squats = 10 rounds

  • 10 min to find 1,3 or 5 RM Press
  • 15 min to find 1,3 or 5RM B.Squat
  • 10 min to find 1,3 or 5RM B.Press


Getting better all the time. Thanks Donna for improviWU: 5 min shuttle / walking lunge / 10 squats

Total time upon end of 3rd phase:

6 rounds

  • 6 TTB
  • 6 burpees

2 min rest then 6 rounds

  • 3 HSPU
  • 6 ring dips

2 min rest then 6 rounds

  • 20 squats
  • 30 DU

Reminder: The back parking lot will remain roped off to car parking. Please use the front or side lot to park. Thank you and welcome back to training. 

Friday San Elijo Lagoon Run

Hope you all had a great Thanksgiving.

We will be doing the workouts offsite the next couple days due to construction outside the gym.

Friday’s WOD:

Meet at the San Elijo Lagoon entrance in Solana Beach at 10am.  There is street parking available.  The lagoon entrance is located at the end of North Rios Dr.

For the Saturday WOD:

Meet in the front parking lot of 2120 at 10 am.

There is only one WOD for Fri and one for Sat.  Thank you for your cooperation.  The construction should be done by next week and the regular schedule will resume Monday.