Give these guys each a shield and battle axe and I will surely piss myself if they come charging at me!  Angel and Stanley both rock the WODs Capital One viking style.  They earn double miles after running wearing medieval battle armour.  Simply awesome.


CSV- come out to the ProAnox After Party at the Nor Cal regionals. It will be on sunday directly after the last workout. Free food, booze and lots of house music :) 
Here is the link to our virtual invite. 


Today's WOD menu: Please be sure you are signed-in before attending class:

Apéritif: Bench Press 5-3-1+(don't go to failure) @ 75,85,95% of your 0.9 X 1RM (90% 1RM).

  •  Example: if your 1RM is 315, you calculate all your percentages from 90% of that max, or 285 pounds.

Entrée: "Red8"

As many rounds as possible in 8 mins of: 
8 Dumbbell Push Presses 
8 Dumbbell Power Cleans 45 lbs 
8 Dumbbell Burpee Deadlifts 45 lbs

Post total rounds.

Log results to your CSV BEYOND THE WHITEBOARD account.