We’re just back from a LONG weekend of fitness in the SWELTERING HEAT, so more thoughts coming in tomorrow’s post… but for now, a HUGE CONGRATS to Coach Kim for her 2nd place podium finish at the 2019 NorCal Classic! With four event wins over three days of competition she made a few of the fittest masters athletes around chase her down like the fire-breather we all know her to be — great freakin’ job, Kim!

REMINDER about our upcoming holiday schedule for July 4th & 5th (click for details).

WOD For 07-01-19:

AMRAP 17 Minutes:

17/13 Calorie Row, Ski, or Assault Bike

17 Box Jumps @ 24/20 in

17 KB Swings @ 70/53 lbs

17 Handstand Push-ups


I sometimes get the question from folks doing the workouts from afar with different equipment - "Do I do 17/13 calories on an AirDyne Bike as well?"  The answer is no, if you're using an AirDyne then do 26/20 calories instead (if you're ever unsure you can always multiply by 1.5 and then round up).

If you cannot do 17 handstand push-ups in 3 sets or less then consider scaling HSPU reps to 13 per round.





Hollow Rocks


Today we will score this by TOTAL reps (not your lowest rep round).