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Jul 12 Comments

SFZ WOD 07122017

WOD Tips: Make sure you have a good plan for breaking up the deadlifts and the toes to bar from the beginning. This will be more of a challenge for the grip rather than the heart/lungs. Use a mixed grip on both the deadlifts and the toes to bar if you can. Smaller sets on […]


Jul 11 Comments

SFZ WOD 07112017

WOD Tips: This is a great workout to experiment with using a higher box (than what you might use in a longer metcon.) DO NOT ‘rebound’ the box jumps! (This is dangerous for your Achilles.) The squat snatches can be power snatch to an overhead squat if you wish. Either way, make sure you are […]


Jul 10 Comments

SFZ WOD 07102017

WOD Tips: People can start on Burpees or Running if they want (and there isn’t enough rowers). Pace the first round so that you know you can go faster on rounds 2 and 3. Keep your form tight on the rowing to save yourself for later rounds. Avoid blowing up on the burpees by watching […]


Jul 9 Comments

HP Sunday

Some sandbag work, some odd object presses and a few other fun things. See you at 9:30!


Jul 8 Comments

SFZ WOD 07082017

WOD Tips: Power snatch to overhead squat is the recommended scaling for those who cannot squat snatch effectively. Singles on the snatches are going to be the ticket for many people. Squat snatching the first rep of the overhead squat will count as a repetition for the squats. The key on this one will be […]