On Saturday evening Coach Sarah and the San Francisco Fire take on the Miami Surge in their regular season finale, with the winner earning a spot in the 2016 NPGL playoffs (and the loser going home for the year).  The match will air live at 6pm PT on GRID TV, and then will re-air via network broadcast on NBC Sports Network in September.  For more details on how to watch all of the 2016 GRID matches check out the details here on the NPGL website.  

Go SF Fire!  GO SARAH!!!         

REMINDER that the Monday evening August 22nd Yoga class was re-scheduled for this Sunday, August 28th at 10am.  Come on in this weekend and get your yoga on, folks (even after 9am Open Gym if you like!).  All levels of experience are welcome! 

WOD for 08-27-16:

In Teams of THREE Athletes, On a Running Clock...

A) From 0:00 - 15:00

AMRAP 15 Minutes:

Athletes A & B share and complete the triplet (only one working at a time)...

5 Power Snatches @ 115/80 lbs
10 Overhead Squats
15 Lateral Bar Burpees

Athlete C completes...

400m Run

 

There must always be one athlete running and the athlete must always switch after 400m.  The team's score is rounds + reps completed of the triplet.

 

B) From 15:00 - 18:00

Rest 3 Minutes

 

This is forced rest. Back squat warm-up reps and/or loading the bar are not allowed during this 3 minutes.

 

C) From 18:00 - 30:00

Back Squat:

12 Minutes For All Three Athetes to Establish a Heavy Triple

 

From a rack, starting with an empty bar at the 18-minute mark.  Record each athlete's top set for the day (not necessarily a 3RM).