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Jul 20 Comments

SFZ WOD 07202017

WOD Tips: Try to do these in unbroken sets if possible. If the cleans get challenging, drop to singles. Push the pace on the transitions because of the 1 min rests. Don’t let yourself get sloppy on the push-ups and the squats. Make sure you hit full range of motion for every rep! Primarily, no […]


Jul 19 Comments

SFZ WOD 07192017

WOD Tips: The row can crush you if you don’t pace it correctly. Plan on being able to get off the rower and go right into the dumbbell ground to overhead. The two-handed snatch style and the clean and jerk style are both acceptable. Use your hips as much as possible to get the dumbbells […]


Jul 18 Comments

SFZ WOD 07182017

WOD Tips: Plan on rotating between movements multiple times. Many people find it beneficial to start with larger ‘sets’, then to decrease the distances as the rounds progress. Starting with 1000m of rowing, then 800m of running, then doing 800m of rowing and 600m of running, etc. As the time comes to an end, don’t […]


Jul 17 Comments

SFZ WOD 07172017

WOD Tips: For the chest to bars, be sure to focus on the legs and the hips to get you up. The better the kip, the easier the pull up. Be ready to drop to small sets if needed to save the hands and grip for later rounds. Aim to complete the front squats without […]


Jul 16 Comments

HP Sunday

If there is one thing people always ask for, it’s more manmakers so tomorrow I’ve got you covered!  That and a whack of O-lift stuff to keep everyone happy Going to be a great time!