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Jun 29 Comments

SFZ WOD 06292017

The deadlifts here should be at a pretty challenging weight. Smaller sets are a must, if you cannot maintain a good flat back. ‘Touch and go’s’ should only be performed if technique is on point. The burpees are just next to the bar (not jumping over). With the burpees, avoid hyper extending the lumbar when […]


Long Weekend Class Schedule

Please make note of the class times and changes  for the upcoming long weekend! Saturday 9:30 am Sunday HP Cancelled Monday 9:30 am and 4:45 pm


Jun 27 Comments

SFZ WOD 06272017

Squat snatching the OHS does count as one rep of overhead squat. Try and do this one as ‘unbroken’ as possible and make sure you hustle between movements. A lot of time can be lost if you ‘stroll’. Make sure the 100m sprint doesn’t turn into a ‘jog’.      


Jun 26 Comments

SFZ WOD 06262017

Consider dropping the bar often due to the volume of cleans. Singles will be a good strategy for many. That said, do not waste time between sets and reps! Get right on to the next rep. Keep the low back flat, this combination has the potential to trash people’s backs if they aren’t thinking about […]


Jun 25 Comments

HP Sunday

High rep squats, clean pulls and playing with those damn sandbags….ie a usual Sunday. 9:30 as usual, hope to see you then!