All posts by Heidi

Summer Schedule Changes

We have SO many fun things coming up, so I’ll keep this short to minimize distraction.

  1. If you’re recovering from Murph, throw in a little extra mobility and EASY movement this week. I put together a quick video showing you how to choose a mobility routine for today (or one you’ll repeat!).

  2. I’d like to know what you’re working on. Training to swim Alcatraz? Trying to get your first muscle up? First pull up? Or more pull ups? Between assessments and some of these tough Hero WODs, I know I have a few things on my list. I’d love to hear more to help inform which skills sessions we run this summer (see below)
  3. Hope you had a safe and happy holiday weekend. With graduation festivities and summer vacations coming up, now is a great transitional time to nail down your routine. Keep showing up, test out a new class time, or start nailing down your calendar. Make it happen! 

See you soon!

Coach Heidi


Holiday Schedule & “Murph” Monday 5/27

8am and 9am classes only

Guest Day at Hale: Saturday 6/1

Friends and family welcome. No prior CF experience required. Please arrive 5-10 mins early to sign a waiver if this is your first time! Classes start at 8am and 9am sharp.

Class Schedule Updates Effective Monday 6/3:

Monday-Friday: 9am and 10am; new class trial at 9:30am
Wednesday will be dedicated to skills and recovery; we will have rotating skill sessions at 6:30pm (no CF class) + Open Gym if you’d like to do the WOD (see below)
Friday: 6:30pm; Open Gym will extend until 7:00pm; please feel free to pop in and get straight to the workout or do your own thing.    
Sunday: 9am; 8am class will remain, with Open Gym to follow until 10am. 

Summer of Skills!

We have a few things in the works to bring you more specific skills coaching. As mentioned above, we will be hosting rotating skills sessions on Wednesdays at 6:30pm. Topics may include:

  • Rowing
  • Running SKILL
  • Handstands
  • Ring work
  • Kettlebell 
  • Olympic lifting

Is there something you’re dying to learn more of? Please drop me a line at 

Mark Freeman (of Freeman Technique, Cirque du Soleil, and Cal Gymnastics fame) will be running his clinics on Wednesdays at 5:45am, starting JUNE 19th. Cost is $20 for members; $25 for non-members.

Hero Challenge: July 1st-4th

We’ll complete 4 hero workouts in 4 days. It’ll be like the 12 Days of CF, but shorter, sunnier, and perhaps a little heavier! 

You’ll continue to see some hero WODs sprinkled through the programming to get you prepped. This would be a great time to start working on some key skills–you may see some C2B pull ups and other highly skilled gymnastics, so get a jump on it!

Workouts for the Week


• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

This one is an old favorite. We’ll have many scaling options available. If this is your first time, consider doing it in pairs. If you’ve done this WOD before in under 40 mins (Rx), wear a vest!

LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire to radio his position to SOF Quick Reaction Forces. Though injured, LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Workout.

Tuesday: RECOVER

A. 10 min for Quality
10 Box Step Ups
(working up to high)
10 Plank T Rotations
(no push up)
10 cal bike

B. 7 Min AMRAP:
10 cal bike/row
10 walking lunges
10 toes to bar/sit ups

5 mins rest

5 Min AMRAP:
8 cal bike/row
8 walking lunges
8 toes to bar/sit ups

3 mins rest

3 Min AMRAP:
6 cal bike/row
6 walking lunges
6 toes to bar/sit ups

If you did Murph yesterday, scale back to sit ups or similar ab work. This is a good way to get moving, but DO NOT do any further damage to hands, etc. If you MISSED Murph, go hard!

Either way, with the shorter reps and time frame, you should feel like you’re accelerating through each AMRAP. You should be able to pick up the pace and break up reps (toes to bar!) fewer times as the workout goes on. Get after it!

C. Mobility

2 mins/side pec smash
2 mins/side tricep smash
2 mins/side KB calf smash

Your push-uppers will probably feel it from Murph. (Or, possibly calves from running). Give ’em some love

Wednesday: TRAIN

A. Good morning
5 – 4 – 3 – 2 – 1 – 10

Work up to a heavy single. Then, de-load and hit a moderately heavy set of 10.

If you’ve never done this movement, your goal is to get comfortable with it!

B. 5 Rounds for Time:
3 TGU per side
15 burpee box jump overs

RX = 53/35

Fun fact: lots of stories around the TGU. Most reputable source has told me it was to train the military in shooting a bow and arrow from any position. When Russians introduced KB training, this movement became a “thing”

For your athletic development, this is the gold standard for shoulder stability and coordination, especially under fatigue! I’m imagining dodging arrows through these burpees. Be nimble! Be quick!

Thursday: TRAIN

A. 10 min EMOM:
1 Power Clean w/Pause @ catch
1 Front Squat w/Pause @ bottom

Keep weight light. Your focus today is the best footwork you can manage. For Part B, we’ll drop lower, but NOT at the expense of good balance and footwork. DO NOT EXCEED 65% of your max clean weight.

B. 15 mins, every 30s:
1 Clean

Catch as low as possible with GREAT receiving position. Goal is not necessarily to go ass to grass but to catch in a position you can easily move from–out of a squat, into a thruster, etc.

DO NOT EXCEED 70% of max. Weight can toe the line of challenging, but this should feel SOLID.

Friday: TRAIN

A. Strict press
7 – 7 – 7 – 7 – 7

Goal is to do ALL sets at same weight. Aim for 75% of 1RM (or roughly 80-85% of 3RM from last week).

This one will get rough! Stay TIGHT. Don’t turn this into a bench press.

B. For time:
50 push press 115/75
200m run every time you drop the bar

Rx+ 135/95

Aim to drop the bar no more than 4 times.

Might look like:

Or, ambitiously:

Either way, put the BIGGEST DENT you can into these reps in your early set or two. Buy yourself some cushion for the later sets. This one is a big test of STAMINA, or muscle endurance. Woo!

Saturday: TRAIN (Guest Day @ Hale)

In pairs:

25 min AMRAP:
You go, I go full round

5 Russian KB swings
7 slam balls
14 air squats
50 m run

RX – 53/35 kb, 25/15 slam

RX+ – wall balls instead of air squats

Fun, spicy. Enjoy working out with a buddy. Bonus if you wear matching outfits.

Sunday: Recover

A. 5 Rounds for Quality: (15 min cap)
5/side 1-leg KB deadlift
5/side KB row
5 KB jefferson curls

B. 15 min alt EMOM:
10/8 Cal Row
8 Plank DB Pull Throughs
50m Sled Push

Score is weight for drag throughs. This one should feel heavy on the core work. If you missed a training day this week, feel free to scale up!

C. 3 mins/side: QL Smash
3 mins/side: lateral hip smash

An Annual Tradition

Reminder: wear “get-dirty” clothes on Saturday!

So much to look forward to in the next training week. A few fun, sweaty workouts, a 3RM press, and… MURPH.

I dread look forward to completing Murph every year for a few reasons:

  1. This is one of my favorite tests of mental toughness. It LOOKS long on paper. It FEELS long when you do it, but ultimately, can you just do ONE REP? Having the freedom to break up the reps in ANY way you wish gives you the ability to always do something. Push ups done? Do 5 squats. You’ll get there.
  2. Murph always highlights how fun it is to train with YOU. High fives and fist bumps between sets. Cheering everyone on during the run. It’s a solo workout but feels so supported.
  3. It’s fun to learn something about strategy. Sometimes you hit your stride. And sometimes you realize you made a mistake. Either way, you learn (hint: Do NOT leave extra push ups for the end. Those are always the worst)

I’d be lying if I said I don’t get a little nervous in the few days leading up to Murph every year. How rough will it be to do with a vest, or unbroken (100-200-300 straight) or whatever other variation I choose?! When’s the last time I ran a mile?! (Thank you, rain!)

In hindsight, the anticipation has always been worse than the actual workout.

Here are a few things YOU should do this week to get ready:

  1. If you’ll be doing pull ups, take care of your calluses this week. Shave ’em down Wednesday or Thursday. DO NOT TEAR.
  2. Add in some extra mobility. The two recovery days (Wednesday and Sunday) are focused primarily on shoulders to have you feeling prime by Monday. If you need a little extra work on your feet, hammies, or hips to deal with the running, add in 10 mins/day.
  3. Check your time and scaling from last year. If you’ve added pull ups to your skills, this may be your first time Rx. If you’ve done it Rx under 40:00, this may be the year to go with a vest. Come with the details!
  4. If this is your FIRST time, don’t stress. If you’re worried, maybe run a casual mile one day after the workout. Or try a few rounds of “Cindy” (5 pull ups/ring rows, 10 push ups, 15 squats) just to get your brain in on it.

Enjoy this next week of training–it’s a fun one. If you’re out for the long weekend, travel safe!

Coach Heidi


Summer Guest Days: 1st and 3rd Saturdays

Due to rain, we’ll meet at Hale on this coming Saturday, May 18th.

Note: we will NOT be at the beach this month!

Family and friends welcome; workouts will be suitable (and scalable) for all levels.

Memorial Day Murph: Monday, 5/27

Mark your calendars! This is one we look forward to EVERY year. Whether this is your first or fifth time, we’ll have plenty of scaling options available.

8am and 9am classes ONLY.

Teens Camp: June 24th-28th

Teens 13-18 are invited to spend a week learning about fitness, health, nutrition, and positive body image. Past activities have included pool workouts and interactive meal prep. Each day will be a mix of exercise (suitable for all levels; modifications provided) and activities or talks aimed to build confidence and healthy habits.

Space is limited. Please email coach Katie for more info. 

Workouts for the Week


A.Back Squat:

7 Rounds:
Every 90s

3 reps @ 80-85% 1rm

Get under the bar for part A and work with heavy weights. You’ll notice we aren’t going for a max here, and our goal is to keep the same weight for every round. Warm up to 80-85% before this one starts

B. For time:
2 Rounds for time of:
30 dumbbell walking lunge
50 Burpees

50/35 lbs in one hand

This one is a sprint that will tax your legs and perhaps get a little grippy. Keep moving and finish this one under 12 mins. Moving steadily through the burpees is key. If you find yourself resting, just GET TO THE GROUND.

Silly monkey noises optional but may keep your mind distracted from the suffering on burpees. Burpees = 50 chances to jump up and grab a banana. See, not so bad.


15 min AMRAP
500m row
12 Deadlifts 175/115
21 box jumps

The weight is meant to be manageable (unbroken at least first few rounds) The box jumps should be smooth and steady, and the row should be FAST.

You’ll make (or break) time on transitions and box jumps here. JUST GET ONE. Get your hands to the bar and go. Get to the rower and GO!


A. Shoulder Press: 3RM

Find a new 3 rep max for your strict overhead press.

B. Use 60% of A and do a max set of as many reps as you can

Score is total number of reps.

C. “Double Duty”

2 Rounds for time of:
200m run
15 Push Press, 95/65
12 Toes-to-bar

At 10:00, start:

2 Rounds for time of:
200m run
15 Push Press, 95/65
12 Toes-to-bar

You’ll score these two pieces separately. They are sprints, and your goal is to finish each under 5 mins.


A. 15 mins for quality
10 arm circles/side forward & back
10 Michael Phelps
10 squats
5/side Cossack squat + grind low
100m jog/100m row

B. Tabata:
1. Row
2. Bottom to Bottom Squats
3. Sit Ups
4. Jumping Lunges

Take this at 50-60% if you’re feeling wrecked. Hit it harder if you’re not. These will get your heart rate up, even moving at a reasonable pace. Aim for a consistent # of reps each round.

C. Mobility
2 mins/side trap smash (LAX ball + PVC)
2 mins/side scap scrub (hold 25# ball or plate over chest)
2 mins/side deltoid smash

All the shoulder things! After yesterday and before tomorrow, you’ll need this.


“Air Force”

For time:
• 20 Thrusters
• 20 Sumo deadlift high pulls
• 20 Push jerks
• 20 Overhead squats
• 20 Front squats

(95/65) For all the barbell movements

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.

So, your incentive here is to move as fast as possible to finish the workout before the burpees catch up with you. Ideally, you’re NOT putting barbell down at all or more than once each minute. You should be able to do AT LEAST 10-15 reps of each movement with your weight, so scale appropriately.


In Pairs

3 rounds of 1 min each of:
air dyne (cals)
ball toss
tire flips
10 m shuttle run
kettlebell swings 53/35

Score is total number of reps plus cals. This is a fun workout you’ll do with a partner. One person works at a time here, and your score is the total reps plus calories. Keep it casual today and save yourself for MURPH on Monday

Side note: wear clothes you don’t mind getting a bit dirty.


A. 3 Rounds, 40s on/20s off
Dead Bugs
Banded Good Mornings
Lizard Walk
Sit Up to Pancake
Crab Walk (or rock in place)

B. 5 Rounds on the 4 min:
500m row

Aim for a time 10-15s slower than your all out 500m pace. Keep stroke rate under 30/min and work on efficiency. This is a great chance to PRACTICE pacing for a workout. Between efforts, focus on breathing–in through your nose, out through your mouth…or nose only breathing.

C. Mobility
3 mins/side couch stretch
2 mins/side pec smash
3 mins BREATHING: belly, ribs, chest
4 count in; 4 count hold; 8 count out
(option to smash low back with feet up on box)

The little tricks

You ever set little goals while you work out?

“Ok, i’ll just get through these next 10 reps, then I’ll rest”

Or maybe when you study.

“I’m gonna read the next few pages, or for the next 20 mins, then I’m going to break for coffee”

Over the weekend, I did it with a puzzle.

“Ok, I’ll just put together the sides”

Why do we do this?

It has to do with short term vs long term rewards.

We are wired for short term gratification.

Unfortunately, most things we want in life come from delayed gratification (a healthy body, financial security, a degree, a completed puzzle..)

So how to we pursue long term goals when we are nothing but immediate gratification machines?

This is where our little tricks come in.

You set little goals, play little games…and by winning those games, you get “points”, or a little boost that says “yay! I did it!”

This short term gratification encourages you to keep going.

Keep all those results going in the same direction and you end up reaching your long term goal.

Let’s take fitness, for example.

The workouts we give you are nothing more than little games.

“Do this work in this amount of time, in this rep scheme with this weight”

If you can do the movements and the weight, then your goal is to do it as fast as you can, getting the “top score”

If you aren’t able to do the movements or weight, you modify the rules and set a new objective for the game, like finishing under 15 mins, for example.

These little tricks get you moving till you reach the end of the game. When your workout is done, you can look back and realize that you ran two miles, did a hundred of push ups, or lifted 3000 lbs.

You “reward” yourself by entering your score in SugarWOD, or checking off “worked out” in your journal.

Do this enough times, and your small games can lead you to a healthier, stronger body.

If you want to get in the best shape of your life, create tricks around the daily habits you need to develop in order to get fit.

My favorite one is to check off each day in a paper log…Wendy prefers apps like MyFitnessPal.

Seeing a streak like 550 days in a row makes you WANT to log in and put your food into the app, right?

What tricks do you use to keep yourself on track?

Reply or send me a note and let me know!

Coach Jay


Summer Guest Days: 1st and 3rd Saturdays

Due to rain, we’ll meet at Hale on this coming Saturday, May 18th.

Note: we will NOT be at the beach this month!

Family and friends welcome; workouts will be suitable (and scalable) for all levels.

Assessment Days: Monday 5/13-Wednesday 5/15

Please see the athlete levels document here or at the gym for more information on what you’re aiming for. We’ll test 3 skills + a workout each day. This is not a pass/fail or do or die test. This is, however, a great way to create some goals to be a well rounded athlete if there are some areas you crush versus some you could use work.

Memorial Day Murph: Monday, 5/27

Mark your calendars! This is one we look forward to EVERY year. Whether this is your first or fifth time, we’ll have plenty of scaling options available.

Teens Camp: June 24th-28th

Teens 13-18 are invited to spend a week learning about fitness, health, nutrition, and positive body image. Past activities have included pool workouts and interactive meal prep. Each day will be a mix of exercise (suitable for all levels; modifications provided) and activities or talks aimed to build confidence and healthy habits.

Space is limited. Please email coach Katie for more info. 

Workouts for the Week


Testing Day 1 of 3:

A. Deadlift: 3 or 5
B. Max Pull Ups
C. Turkish Get Up

D. “Helen”
3 RFT:
400m run
21 KBS (53/35)
12 Pull Ups


Testing Day 2 of 3:

A. Front Squat: 3 or 5
B. Clean & Jerk: 1 rep
C. Push Ups/Ring Dips/Muscle Ups

D. “Elizabeth”
For time:
Squat Cleans (135/95)
Ring Dips


Testing Day 3 of 3:

A. Max effort 500m row
B. Thruster: 3 or 5
C. Max height box jump

D. “Jackie”
For time:
1,000m row
50 thrusters
30 pull ups


A. 3 Rounds:
200m jog
2/side thread the needle (3 breaths)
2/side scorpion (3 breaths)
Woodpecker walk —>

B. 5 Rounds: 30s on/30s off
Shuttle Runs
KB Goblet Squats (53/35)
Heavy ball toss (80/50)

Score is total number of reps.

C. 2 mins/side barbell forearm/bicep smash
3 mins T Spine (peanut) w/OH reach


4 Rounds for time of:
50 Double-unders
20 Weighted sit ups 25/10
20 1-Arm Dumbbell Snatch 30/20 lbs

RX+ 45/35 plate and 50/35 dumbbell

Training Day – All about heavy breathing today. You’re going to tax your lungs and your core, and have to work hard to hold together the double unders. If you don’t have doubles, go for 2x the number for singles

Saturday–Update: @ HALE (TRAIN)

Workout TBD


A. 12 mins for QUALITY:
5x wrist flow (
Seal walk (on sliders) –>
10 squats
8 strict leg raises/T2B

B. 5 Rounds for quality:
2 wall walks (sub 5x around the world plank)
8/side 1 leg deadlift with plate (35/25)
100′ side shuffle (50′ each)

Gymnastics skill and hip opener. Keep it nice and stable on the wall walks! Sub freestanding HS walk if you need to scale up

C. 2 mins/side anterior hip smash
3 mins/side calf KB smash

Finding a Gym on Vacation

Boxhopps in Stockholm at CF Eken

This one is straight from experience and top of mind right now. I will be traveling for two weeks in Europe, most of it in places I’ve never been, and I want to keep momentum from my training the last few weeks.

I know I’ll be walking tons (we were hoofing 10+ miles/day even in -22 degree Russia in January… we’ll get miles!). I know I’ll be eating plenty (bring on croissants, goulash, and schnitzel!). And I know my body just feels better if I get some more movement and ideally some lifting to balance out the extra food. Yum.

I’ve found a few ways over a few previous trips to have a successful drop in experience.

  1. Do a little research before: find the CLOSEST gym to you. Maybe second closest if public transportation is ok. I’ve learned from experience that I just won’t invest 15+ minutes each direction to get to class. If it’s not convenient, I don’t make it work. I found CF Eken down a snowy walking path a few blocks from the AirBnb. I had to pound on an unmarked steel door at first. I did NOT, despite my best intentions, make it to either of the fun looking gyms in another neighborhood.
  2. Instagram is your friend! This is a decent way to scope out the “scene” at the gym you’re going to. Would you prefer a more family friendly gym to one with intense competitors? This will give you some insight. Look at the second closest gym if you don’t love what you see.
  3. Contact the gym ahead of time. I couldn’t find the information I needed on a gym’s website because I couldn’t read Hungarian and Google Translate failed me. I DID, however, send them a quick note on Instagram asking if I could drop in. They were super friendly and welcoming AND gave me the info I needed.
  4. Be open to the experience. The majority of the time, I’ve been welcomed so warmly as a traveler (whether dropping in somewhere in CA or abroad). A few times, the coach taught in the native language… but often, the terminology was in English. (think “baby muscle ups” for jumping transitions) Every time, the coach made sure I understood and a kind member of the gym (thanks, Sarah B!) made sure I knew what was going on.
  5. Meet a new friend or two. Crossfitters are pretty gregarious by nature. They’re also happy to make recommendations on other things they love (favorite restaurants nearby; best place to get “healthy” lunch; you name it!) In fact, I still keep in contact with a few of these new friends and was able to help when they came to SF.
  6. Be extra coachable. You may learn some new cues! I usually don’t mention I’m a coach unless someone asks. I’ve always appreciated having a new set of eyes to watch my movement, and most of the coaches have been super helpful.
  7. Don’t forget to take a picture or grab a t shirt. It’ll be a fun memory of your trip.

And, if all else fails… there are plenty of options to do in your hotel room.

If your hotel has a gym facility, try adapting the class WOD to dumbbells. Usually works.

If you’re bound to your room, set a clock for 15 minutes and move through some towel thrusters (grab one end in each hand… deceptively difficult!), sit ups, and lunges.

If you have time to get outside, pick one of the outdoor attractions and run to it. Bonus if you find a new coffee shop for your post workout snack.

See you in a few weeks!

Coach Heidi


Summer Guest Days: Saturdays 5/4 and 5/18

Every 1st (at Hale) and 3rd (outdoor location TBD) Saturday through the summer, 8am and 9am. Family and friends welcome; workouts will be suitable (and scalable) for all levels.

Assessment Days: Monday 5/13-Wednesday 5/15

Please see the athlete levels document here or at the gym for more information on what you’re aiming for. We’ll test 3 skills + a workout each day. This is not a pass/fail or do or die test. This is, however, a great way to create some goals to be a well rounded athlete if there are some areas you crush versus some you could use work.

Memorial Day Murph: Monday, 5/27

Mark your calendars! This is one we look forward to EVERY year. Whether this is your first or fifth time, we’ll have plenty of scaling options available.

Teens Camp: June 24th-28th

Teens 13-18 are invited to spend a week learning about fitness, health, nutrition, and positive body image. Past activities have included pool workouts and interactive meal prep. Each day will be a mix of exercise (suitable for all levels; modifications provided) and activities or talks aimed to build confidence and healthy habits.

Space is limited. Please email coach Katie for more info. 

Workouts for the Week


For Time:
Pistols (alternating)
Parallette Kick throughs
200m run after each round

Training Day – We’ve got a couple of higher skill movements today in the pistol and kick through. If you struggle with both, pick ONE to work on and scale down the other one (use a box for kick throughs if needed). Your legs will be tired, and your abs will be worn out, so each round of pistols may feel harder than the previous. Keep moving and stick to the scaling you started with


A. Push press

reps at 70% of your max
Same weight every round

Training Day – Warm up to a weight that represents 70% of your max for the push press, and do that same weight for the entire 5 sets. You should not be adding weight or failing unless you are still figuring out what “”heavy”” means for you.

B. 10 min AMRAP
10 push press 115/75
10 box jumps 24/20
10 kb swings 53/35

Push Press: 85/55
Box Jumps: 20/16

Part B is a 1/2 version of “Jack”. You should be able to keep moving through the entire workout, so do it!


Each minute on the minute for 30 minutes:
• 5 pull-ups
• 10 push-ups
• 15 squats

MissFit scaling – Ring rows and knee push ups

Scale to 3/6/9 if unable to complete a round in warm up in less than 40 sec

Perform day – Your goal today is to see how many rounds you can complete of the 30. If you fail to make a round in 1 min, take the next min off and restart again. In the warm up, find a scaling that allows you to complete a round in 30-40 seconds. If you have done this workout before and completed 30 rounds, scale up to chest to bar pull ups


A. 15 min for QUALITY:
10 cal row
5 over/unders (band in rig) each direction
10 vee ups

B. 8 Rounds, on the 2 mins:
4 Burpee + Shuttle Run
6 2-Count Mountain Climbers (6 per side = 12)
8 Plate Hops
10 Slam Balls

Score is fastest and slowest round

C. 3 min/side golf ball foot smash
2 mins/side couch stretch


A. 3-3-3-3-3

@ 80% of your max
Same weight every round

For the deadlift, work up to 80% of your 1 rep, or something that feels pretty damned heavy! The goal is to do the same weight for every set, so you warm up to the weight, then do it for 5 x 3. You should not be failing or adding weight during the sets of 3.

B. 2 rounds for time of:
35 single DB overhead walking lunge steps
35 DB sit ups
35 DB Step ups

50/35 lb dumbbell

MissFit – 30/20 lb dumbbell

Use one dumbbell, and challenge yourself to keep moving without stopping for all the dumbbell movements, no matter how much your legs scream


In pairs
25 min AMRAP

400m run together
20 strict pull ups
30 goblet squats 53/35
40 burpees
30 Russian KB swings 53/35
20 push ups

One person works at a time on all the movements except the run

A fun workout you can do with a partner. If you’re feeling spicy, go solo. You may have to rest on the pull ups and push ups, but everything else should be moving at a decent pace. If you are training with a guest, it’s ok to use different weights/scaling based on ability, or to take on more of the load for them


A. 8 min EMOM:
2 candlestick rolls to squat
4 T push ups
6 Lunges

B. 500m row

then, 5 rounds
50m sled push (light!)
20 lateral paralette hop overs
30s plank

500m row

15 min cap. This one is high on agility. The row will get your heart rate pumping and the sled will keep it there. If you’ve missed some workouts, feel free to scale up. Otherwise, sled should be light–perhaps empty, but DEFINITELY a pace you can run with.

C. 2 mins/side calf bone saw
3 mins/side barbell forearm/bicep smash

Every Day is Recovery Day!

Oh man, that first Hero workout this past week reminded my why I love/hate them.

I felt so accomplished. And then I felt SO SORE. These longer “perform” days can mean for bigger sets or a little more volume than normal, and a little extra soreness to boot.

My secret for being ready for them AND recovering from them?! Mobility EVERY DAY.

I know I have a few “hot spots” that I struggle with–one shoulder that doesn’t QUITE go all the way overhead… one hip that’s a little tighter… and I spend extra time on these things to make sure I’m prepped when it’s time to work out and I take the extra time to recover when I’m feeling beat.

BUT… there are 3 simple movements that address the vast majority of my body aches and pains.

  1. Couch stretch. Knee pain, back pain, hip pain… so much of this is because my quads (and yours too, most likely!) are tight AF from spending years at a desk, in a car, you name it. Stiff quads… stiff squats… stiff everything. And not in a good way.
  2. Pec/front of chest stretch, aka “kitchen sink stretch.” Texting and typing (adjusting posture RIGHT NOW, thank you!) mean we’re too tight up front and a bit weak behind the shoulders. This can lead to a host of shoulder and neck pain AND make it nearly impossible to hit some movements properly in the gym. (Muscle ups, I’m coming for you!).
  3. T Spine smash. Oh, the relief!! This will not only improve all of your overhead shapes, but also help you feel less hunched over. Aim for everything from your neck down to mid shoulder blade and show your spine some love!

All of these can be done with minimal equipment, and AT HOME. Try to fit these in first thing in the morning if you wake up feeling crunchy and sore, or before bed if you need to wind down.

Next time you’re microwaving your lunch at work or have a break at your desk, give the “kitchen sink” stretch a shot. SO GOOD!

Recovery and workout prep doesn’t have to be limited to your time at the gym. Give yourself 10 minutes a day to loosen up, feel better, and improve your performance in the gym!

See you soon,

Coach “smash all the things” Heidi


Next Guest Day: Saturday, May 4th at 8am and 9am

Yoga is on Sundays at 12:30pm.

Workouts for the Week:

Monday: TRAIN

“Wun-Dee 2019”

19 min AMRAP:
4 Deadlifts (225/155)
21 Wall Balls (20/14 to 10/9)
28 Double Unders
1-2-3-4-5-6-etc Strict DB Press (40/25 x 2)

# of DB press coincides with round # you’re finishing.

Deadlift: (315/225)
Strict HSPU for press

I’ll give you ONE guess who turned 28 yesterday!! This is a training day. Goal is to work some heavy DLs and still hold it together for the strict press and HSPU. You’ll spend the majority of warm up working up to your deadlift weight and greasing the groove of lifting heavy.

Take a minute to wish Coach Wendy “Happy Birthday” and thank her for inspiring this workout.

Tuesday: TRAIN

10 rounds, starting every 2 mins:
2 Muscle Ups
7 Burpees
50m run

Today is a skill day. Sure, there are a few burpees and some running, but these are PURELY for you to work on these under a little metabolic stress. Pick a scaling on muscle ups that will be challenging for 3 reps of ONE of the following:

FULL: Muscle Up (even scale to one if you have ONE)
PUSH: push ups, ring push ups, ring dips
PULL: ring row (hard!), strict pull up

You should be finishing each round in just about a minute, MAYBE 1:10. If you need to scale back, scale back muscle ups or # of burpees until you can. Your score is fastest and slowest round.

Wednesday: RECOVER

A. 3 Rounds (10-15 mins)
10 Cuban Press (PVC)
10 Airplane stretch (front of chest)
Quadriped walk 20 steps/direction
50m KB upside down carry

Working on rotation/easy movement through shoulders and a little core stability.

B. 5 Rounds In Pairs:
3 Junkyard Dog/each
Wheelbarrow Walk (1x post to post, each)
20 Partner MB Russian Twists

Working a little agility and LOTS of core today. Rx will be wheel barrow. To scale up or down, plank shoulder taps or a spotted HS hold (20s or a few good attempts/each would be a good substitution).

If you’ve missed some days, you COULD push harder on this as modified solo version:
10 box jump overs
2 wall walks
20 med ball sit ups

C. Mobility:

3 min/side lateral hip smash
2 min/side low back smash

Explore! Breathe!

Thursday: TRAIN

A. 10 min EMOM:

2 Strict Press

Warm up to weight around 80-85% of your 1RM (or something that feels “hella heavy” but manageable) for 2 reps for multiple sets. You’ll do 10 sets of 2 on the minute. Stay tight and HOLD ON!

B. 10 min AMRAP:
7 KB Swings (53/35)
14 Sit Ups
21 Double Unders

Sit ups and swings will make you a bit tired for dubs. Try to keep these unbroken if possible, or use this as a chance to practice (30s attempts per round)! Scale to single unders if necessary, but just keep moving for the whole 10 minutes.

Friday: TRAIN


7 min EMOM:
5 Overhead Squats

5 min EMOM:
3 Snatch Balance

5 min EMOM:
2 Hang Squat Snatch


7 Rounds, every 90s

1 Squat Snatch

Your goal is either:
1. Get comfortable with the snatch and feel like you’re working hard with the empty BB, or
2. Work up to a heavy single squat snatch if you’re comfortable with the movement

We’ll do a WHOLE LOT of prep to get you warm for these squat snatch, so don’t go too crazy adding weight in the first EMOMs. Feel the RIGHT positions and get comfortable with the barbell.

Saturday: PERFORM


20 min AMRAP:
22 Air Squats
12 Toes to Bar
9 Burpees

Rx+: 20/14lb vest

This British Hero WOD is dedicated to Lance Corporal James Brynin.

In the early hours of 15 October 2013, the BRF deployed from Camp Bastion into the Nahr-e Saraj district of Helmand province to counter an imminent threat to both the Afghan population and the International Security Assistance Force. Toward the end of the operation they became the target of enemy fire. Together with a sniper and machine gunner of the BRF, Lance Corporal Brynin returned fire, but while extracting from the area he received a fatal gunshot wound.

This is a simple workout with ALL bodyweight movements. Aim to do the first few rounds unbroken and keep moving with small breaks after that. Give it everything you’ve got. If you don’t have T2B, sub laying toes to DB.


A. 3 Rounds:
40s on/20s off
Good Mornings/Hip Extensions
Side Plank Left
Side Plank Right
1-Leg KB Deadlift
Hot Lava

B. 15 min alt EMOM:
Cal Bike (12/8)
10 walking lunges w/slam ball
30s DB OH hold

Core-heavy warm up. For main set, grab a slam ball and play with positioning–hold it out front, overhead, on each shoulder, and lunge with it. Choose a DB weight you can hold overhead without breaking rib/spine position–this will be a big limiter for many.

In each minute, you should have 20-30s rest. If you need to scale up, go heavier and/or go harder on bike/row. Score is wt of DBs held OH

C. Mobility:
2 min/side hamstring smash (SuperNova/LAX ball on box)
3 mins/side quad KB smash
(contract & relax)

Your Program for Spring

Spring has sprung. The sun has returned and seems to be showing it’s face for more than a teaser day between storms. Yay!

The change of seasons feels like it’s bringing in a wave of new things. Flowers blooming. More daylight. More motivation (Maybe it’s just me? Or maybe not. Looks like Coach Cullen is making GAINZ lately) to get out of the house and do things.

It’s a great time to focus on your training in prep for what Summer has to come. Vacations. Hikes. Alcatraz Swim (September 21st… join me!). Really, all of your outdoor activities.

This week, you get a preview of what’s to come in the next 12 weeks. Coach Jay has put together another great video explaining the focus of this cycle and a few specific workouts to look forward to. Check it out!

Some highlights:

  • Guest Day every 1st Saturday
  • Outdoor/park/beach WODs every 3rd Saturday (typo in the video!)
  • Testing week May 13th-15th
  • Memorial Day Murph (tradition 5 years running)
  • Hero Challenge July 1st-4th

Training days (3-4/week):

  • 2x/week strength. One dynamic (oly lift, push press) and one more static or strict (back squat, bench press, deadlift); one upper body, one lower body in MOST weeks
  • 1-2 gymnastics skills/week (pistols, muscle ups, pull ups, etc)
  • Metcons skewed to the longer side with moderate weight, because…

Perform days (1-2/week):

  • Hero WOD or benchmark 1x/week or more
  • Hero WODs like Murph, Sakai, DG, LumberJack 20, Tommy V
  • These are often tests of mental toughness and stamina, though a few are short and spicy.
  • “Hero Challenge” leading into July 4th. 4 Hero WODs in 4 days. It’ll be fun!!

Recovery days (2/week):

  • Start with active warm up; roughly 15 minutes of good quality movement, accessory work (some single leg/arm work, or variations to help complement main lifts), and often, core work
  • Each day will aim to work on a specific body part that either needs some work BEFORE some upcoming workouts or needs recovery after a particularly brutal day. Hips, back, knees, shoulders…let’s get all your joints moving better!
  • You’ll still get sweaty: usually a 15-20 minute piece designed to be done at 50-60% effort but still get you breathing hard. No heavy lifting. If you’ve missed days in a week, there will be options to scale UP.
  • We’ll end with some programmed mobility. You’ll learn some more tricks to add to your existing practice!

In last week’s video, Coach Jay explained a bit more about the general format for our upcoming programming. Train. Perform. Recover. If you missed it, check it out here. 


Outdoor WOD at Albany Middle School/Cougar Field: Saturday 4/20 at 8am and 9am. Guests welcome!

Guest Day at Hale: Saturday May 4th: 8am and 9am

Workouts for the Week:


Sit Ups
200m run between rounds

MissFit: Strict OH press (30/20)

Training day: goal is to test your skill with the HSPU or strict press under fatigue. Your ability to keep HS together will be challenged by the midline work (sit ups) AND breathing hard (run). If HSPU feel great, do them unbroken. If you choose DB press, choose a HEAVY weight (you can do 5, but NOT 10). Spicy! (25 min cap)


10 rounds:
Max effort bike/row in 10-15s
2 front squat at 70-80% 1RM

Score = heaviest squat

Training day. Can you squat when you’re tired? Work up to a “sporty” weight in the warm up, then grab a machine and go. Aim to start each section on the top of the minute. For “max effort,” we are measuring max wattage and SPEED. Get to your top speed as soon as possible, and as soon as it drops off, you’re done. Add weight as you go and aim to hit 70-80% of your 1RM, or until it becomes challenging to hold your midline together.


AMRAP in 20 minutes
30 Box Jumps (24/20 in)
20 Push Press (115/75 lb)
30 Pull-Ups

MissFit: step ups, (75/55), ring rows

Performance day! This is our first Hero WOD of spring. Pick a weight/scaling you can do for at least 10 reps of each movement–you’ll have to break this one up early and often, so have a strategy to keep moving QUICKLY. If you have a few pull ups, but not a ton, you may treat this as a practice day, doing sets of 2-5 until you get to 30 each round. If you’re great at these movements, aim for 3-6 rounds. 

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.


A. 5 rounds:
10 lunge w/reach
15 cal row
20 hollow rocks

B. 18 min AMRAP:
10 DB step ups (left)
10 bent over row (left)
5 strict T2B
10 DB step ups (right)
10 bent over row (right)
5 strict T2B

MissFit: Sub laying Toes 2 DumbBell

C. 2 mins/side lat smash & deltoid smash
5 min gut smash

Recovery day: move smoothly and slowly through each of the EMOMS. Your goal is about 50% effort. Pick a weight that allows you to go unbroken on all movements. If this is a training day for you, go heavier on part B to challenge the step ups.


A. Power Clean:
3-3-2-2 (warm up)


B. Power Clean:

In each set of (7) SINGLE power cleans, you’ll be adding weight and working up to a heavy single, then working back DOWN. In part A, aim for SUPER HEAVY or go until you are unable to lift the weight. In part B, aim to hit 90-95% of this top weight, then work back to start.

Goal of today is to work on POSITIONS and accumulate good quality work at heavy weights.


Meet at Cougar Field/Albany Middle School track. Guests are welcome to join!

6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run

Pair up as needed to tackle this one. This one is great for endurance and stamina (hi, legs!).

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.


A. 5 Rounds:
10s ring hold (top)
5s ring hold (bottom)
5 strict ring dips

(add band/ring push ups as needed)

B. 20 min AMRAP:
10 seated strict press (45/35)
10/side 1-arm KB swings
30 cal row

C. 2 mins/side low back smash
2 mins/side hip smash
2 mins/side hamstring smash

Recovery day. Working on some basic ring work, accessory work, and smashing. The row will make up the bulk of your time on the AMRAP. Find a way to breathe!

Train. Perform. Recover.

It’s Sunday. You’re looking at the workouts for the week ahead. You’re thinking about which days look fun, which days you want to avoid (go anyway!), and perhaps strategizing how you might approach each day.

Maybe you’re milling over which day you want to work on your pull ups or which days it makes sense to lift heavy, scale back, or expect that you might really go for it and try for a PR.

It’s a LOT to think about! With a proper workout program (that’s why you’re here, right?!) you’ll have the information and coaching to apply these words on a screen to what will get you the BEST results. Different days, different skills, and overall different types and feelings of workouts make training fun. But you don’t have to obsess. We do that for you. 🙂

By knowing your coaches’ intent on a workout, you can get the most out of your training day, week, month, and beyond. Take a workout like “Fran.”

Thrusters (95/65)
Pull Ups

If you’ve done this one, you know how it’s *supposed* to go. If you’re not laying on the floor, tasting your lungs (ew) and writhing, you probably didn’t do it correctly. This is a legendary workout. You are meant to hit it with the highest intensity and “perform” on that day. HAM. All out. It SHOULD be the most miserable 5 minutes of your week.

What happens if we change the circumstances a little?

You’ll do the same workout, but:
-it takes you 15 minutes instead of 5, and you take a snack break half way through
-you don’t have pull ups, but you decide to “try” for your first one until the time cap (kind of like the Open)
-you have pull ups, but feel like taking it easy today so you scale back to PVC and easy ring rows

Different, right? You won’t leave the gym with the same feeling on any of these options. This is not WRONG, depending on how you’re feeling for the day (didn’t sleep, didn’t eat, etc), but it’s a different intent.

This workout can be so effective because the intent is clear. It’s clear that it’s time to go for it. It’s clear that this is your chance for glory. And pain.

Why wouldn’t you do this to yourself EVERY day? How do we set up our training program so you don’t have to think or worry about these things?

1. We don’t have INFINITE intensity. You can’t give your ALL… ALL OF THE TIME. You have to have some variety. If you went hard every day, you’d ultimately end up performing below your max capacity all the time. It’s not sustainable. You. Must. Recover.

2. This doesn’t allow you to work on skills that are outside of this performance arena. You want to hit Fran sub-4? Well, we need to work on your pull ups in an workout designed for skill development… not for competition.

3. Intensity and competition inherently push your limits. Mistakes happen at the limits of our capacity. This becomes risky if you do it all the time–especially when you’ve had a rough day, under-slept, or aren’t recovered from the last ass kicking workout.

Here’s great video by Coach Jay on the difference between training and performing, and WHY it matters. 

If you avoid PERFORMANCE workouts, you never see HOW HIGH you can jump. You never even get close to the limits of your capacity. You won’t get the full benefit of intensity in your training, AND the mental perks of pushing past whatever you thought you could do. You HAVE to get uncomfortable to make progress. Sometimes.

We will not be doing FRAN every week. No way. We will, however, have 1-2 workouts per week that are focused on PERFORMANCE. This is your chance to show what you’ve got. Put your hard work and skills practice to the test. Or, max out that lift.

That said, you’ll need to work on form BEFORE intensity and competition. if you can’t perform an air squat safely, to full depth, throwing down on a workout with heavy front squats isn’t going to improve your positions or strength. You’ll be a master in compensation. If you don’t yet have muscle ups… is it more helpful to flail and haphazardly try to throw yourself over the rings? Or work on a progression that legitimately and systematically gets you closer to your goal?

We must TRAIN to improve. That way, the next time we test, we can do better than the last time. We will have 3-4 of these days each week so that you can improve skills, build aerobic capacity, and have fun trying all the different movements. This is your chance to scale to a progression. This is your opportunity to move well and learn something you can apply later.

The difference between PERFORMANCE and TRAINING:
-Heaviest every squat versus something heavy-ish for today
-85%+ versus 70-85% perceived effort
-Selling the farm and “blowing up” to save 5 seconds on your time versus staying to your workout strategy to LEARN

Lastly, RECOVERY is oft neglected but SO important. Maybe it’s accessory work instead of a main lift. Maybe it’s some extra mobility. Maybe it’s a week off.

Either way, you need a plan.  ​When you’re “too sore” to train or “wrecked” from performance days, these will help you feel better, not worse. We’ll have 1-2 of these workouts each week.

We’re always tinkering and dabbling in new ideas with our training, and these concepts have really resonated with us. We’re taking the guess work out for YOU.

You’ll have a heads up as to which days are true PERFORM days versus TRAIN and RECOVER. As always, EVERY workout can be adjusted. If you need to throw down on recovery day because you’re fresh and rarin’ to go, let your coach know. If you need to back off of a training day, no worries.

Take care,


PS. We have a TIE for recipient of the donations from the Open. We will split the total proceeds between the Social Justice Sewing Academy and the Berkeley Food Network. Thank you for voting!


Enjoy your spring break! We’ll be happy to see everyone’s smiling faces when vacations are over! 🙂

Workouts For the Week:


For time:
1 mile run
5 rope climbs
800m run
4 rope climbs
400m run
3 rope climbs
200m run
2 rope climbs
100m run
1 rope climb

Rx+: legless

Long one! Pace out the runs so your splits improve as the distance decreases. If you have a rope climb, but maybe not 5, go for attempts or scale back # to 1-2 each round (total of 10).


A. For Load:
Strict Press:

Work up to a heavy single for today. Your last 3 should be heavy but not neccessarily to failure or 1RM.

B. 9 min AMRAP:
9 DB front squats (50/35)
7 burpees
5 DB shoulder to OH

Short, sweet, heavy-ish triplet. The DB S to OH are going to be the dog here, especially after burpees. STICK YOUR LANDING and keep control so the next reps feel… not horrible.


3 Rounds:
40s on/20s rest/transition
Crab walk (or rock back & forth… hips UP!)
Hang from bar–HOLLOW
Parallette pass throughs
Supinated grip BB inverted rows

Gymnastics/and active shoulder mobility here. Focus on opening your chest in the crab walk.

A. Skills and drills:
5 min position practice (2 benches/soft boxes)
5 min kick up practice

B. 15 min AMRAP:
50 single skips
30s handstand hold
50 single skips
15 sit ups

Practice, practice, practice. Try pulling a foot off the wall or going freestanding if you’re comfortable on the wall. Not about suffering or grinding through today–work on balance and composure!

C. Mobility!
2 mins/side scap + IR scrub
(hand up & behind mid back; use LAX ball to trace inside edge of scapula)2 mins/side trap/pec smash
(use LAX ball & pull up rig; smash into TOP of shoulder, working into neck & traps. EXPLORE!)


A. Back Squat:

Work up to heavyish weight in warm up; finish last 3 sets at roughly 80% of 1RM

B. 3 RFT:
10 strict pull ups
20 push ups
30 wall balls (20/14)

Scale to banded strict pull ups/HARD ring rows as needed

Metcon is a little sprint today. Push ups and wall balls should be unbroken to the best of your abilities. Don’t strategize here. See just HOW FAR you can push on the wall balls. You’ll get a little breather on the pull ups.


For time:
toes to bar
burpee box jump overs
calorie row

All bodyweight today, and ALL OUT pace. The toes to bar will make the box overs a challenge. Move quickly and smoothly. Aim for no more than 2 sets on T2B! Go!


In teams of 3:
3 Rounds for time:
10 sled push
15 tire flips
400m farmer’s carry (53/35)
50 cal bike

Work, rest, repeat. Lots of heavy loading today, but you should get quite a bit of rest between you & your teammates. Keep chipping away!


A. 3 Rounds: (15 mins)
100m jog
15/side single leg hamstring/glute bridge
10/side single leg KB deadlifts
10 monster walks (each direction)

B. Tabata:
20s on/10s off for 8 rounds:
A. Bottom to Bottom Squats
B. Mountain Climbers
C. Side Shuffle
D. Alt: Hollow & Arch Hold

C. Mobility
2 mins/side calf BONE SAW

3 mins/side Monkey Bars o’ Death
(explore hamstrings & adductors)

Decision Time

The Hale Open was another close race this year, and it all came down to 19.5 and your LOGGING in SugarWOD. I knew your quads were sore, but what happened to your thumbs?! If you did the workout and failed to log, you should still go do that now. I hope/pray and am ready to throw a full scale tantrum if we see 19.5 another time, but you should be proud of your effort either way.

Final scores:
Early Birds: 245
Night Owls: 243

Bragging rights belong to the Early Birds on this one, but I’m opening up voting to ALL of you. Along the way, I hope you learn a bit more about what your peers are up to and are given an opportunity to be involved if you choose to.

Lots of our Halers have awesome side projects and are involved with some pretty powerful organizations. Please check the bulletin board by the bathrooms for full information on how to donate (time or money) and other key notes.

If you’ve already made your choice, please head over to the survey and cast your vote.

If you haven’t yet, here is a quick rundown. Please get your vote in before WEDNESDAY, April 3rd.

Berkeley Food Network (Sarah Palmer DeFrank)

Mission: To help establish a foundation of good health from which all Berkeley residents can pursue opportunity, the Berkeley Food Network aims to provide an innovative, community-centered network of food sourcing and distribution to alleviate the problems of hunger and poor nutrition in Berkeley.

Social Justice Sewing Academy (Nancy Williams)

Founded in 2017, the Social Justice Sewing Academy (SJSA) is a youth education program that bridges artistic expression with activism to advocate for social justice. Through a series of hands-on workshops in schools, prisons and community centers across the country, SJSA empowers youth to use textile art as a vehicle for personal transformation and community cohesion and become agents of social change.

AIDS/LifeCycle (Ron Lenker)

Side note, a handful of our members have done and supported the ride from SF to LA.

By being a part of AIDS/LifeCycle, you will help us work towards the following:

  1. Fund the work of San Francisco AIDS Foundation and the Los Angeles LGBT Center to provide free HIV/AIDS medical care, testing, and prevention services.
  2. Raise awareness to end the stigma surrounding HIV/AIDS.
  3. Provide a positive, life affirming experience for people affected by HIV/AIDS.
  4. Grow our community of activists, volunteers, and ambassadors fighting to end AIDS.
  5. Honor those who have passed from AIDS-related causes.

Carolyn L. Farrell Foundation (Rev. Coach Katie Norris)

Mission: The Carolyn L. Farrell Foundation was co-founded by father and daughter Dr. Charles Farrell and Rev. Katie Norris. Carolyn Farrell, Dr. Charlie’s wife and Katie’s mother, was affected by Lewy Body dementia.

We came to know the stigma attached to dementia and so we also work hard through advocacy and education to help end this concern. We hope for a world where everyone is welcome in our communities, even if they do not act or think in ways that society sees as “normal.” We want to help end the fear and bring about compassion.

Project: Peace (Beth Thomsen) 

Mission: Project Peace creates and deepens partnerships between local churches and nonprofits in Berkeley, Oakland, and surrounding areas to work together for just and sustainable communities.

Volunteers choose a local community site and contribute “sweat equity” – working with their hands, heart, and sweat – to meet the site’s needs for three hours on a Saturday from 9:00 AM – 12:00 PM. The Day of Service is offered quarterly.

Pesticide Action Network

Pesticide Action Network North America (PANNA) works to replace the use of hazardous pesticides in agriculture with ecologically sound and socially just alternatives. PAN partners with directly impacted communities (farmworkers, family farmers, rural communities and consumers) to end pesticide reliance and achieve health, resilience and justice in food and farming.

Thanks for your input!

Coach Heidi


Schedule Change:

The last 6pm class was Thursday, March 28th. Thank you for your flexibility in attending either 5:30pm or 6:30pm classes. We are looking forward to offering more specialty courses during this time slot

Guest Day:

Saturday, April 6th: 8am and 9am. All levels welcome!

Workouts for the Week:


A. Skill Practice:
5 min EMOM:
Strict Push
(push ups, ring push ups, ring dips)

5 min EMOM:
Strict Pull
(hard ring rows, false grip ring rows, false grip ring pull ups)

5 min EMOM:
Muscle up transition practice
(rings set to toes on ground in bottom of dip)
Kip swing practice

B. 18 min AMRAP:
2 muscle ups
10 burpees
200m run

Scale to something challenging but FUN to practice.

Sub 5 pull OR 5 push for 2 muscle ups, but a tough scaling (i.e. 5 strict banded pull ups OR 5 ring push ups or ring dips). This is a chance to work on highly skilled gymnastics movements or progressions to get you closer to them!


A. *5 min EMOM:
2 power cleans
2 front squats
2 squat cleans

*5 min EMOM:
1 strict press
1 push press
1 split jerk EACH side

* light weight–something you can strict press; add weight as you choose, but know that this is JUST to get hot & sweaty

7 min EMOM:
1 squat clean
1 shoulder to OH
1 front squat
1 shoulder to OH

*Grease the groove! Add weight to something moderate here, but “keep it cute” as coach Wendy would say. You may use ANY S to OH variation you choose.

B. 15 mins to work up to a heavy complex:
1 squat clean
1 S to OH
1 front squat
1 S to OH

Move quickly but stay tight. That second shoulder to overhead is going to be tricky! Consider starting to split jerk for one or both reps early in your warm up. You may also choose to perform the squat clean into a thruster (aka a “cluster”). Play with it in the warm up. Have fun!


5 rounds for time of:
• 400m run
• 30 Box Jumps 24/20″
• 30 Wall Balls


Classic CF benchmark today. This one is a test and a day to throw down and see how well you can perform. Minimize your rest by using a solid cadence on box jumps and a good strategy to minimize rest on wall balls. Pick a weight you can do at least 30 wall balls with when FRESH.


A. In Pairs… one rows, other starts on AMRAP:

7 mins for max distance:

NOSE ONLY breathing. That means nose in, nose out.

Find a sustainable pace and play with pushing up to your threshhold.

While buddy rows, AMRAP:
50m 1-arm OH carry (35/25# DB)
5/side T Push Ups
5/side cossack squats

Then, switch.

B. 15 min AMRAP:
50ft bear crawl
50ft walking lunges
10 burpee pull ups

MissFit: Burpee to 6″ target

Recovery day today. I’m 100% serious about nose breathing. You might be shocked how quickly you revert to breathing through your mouth. Ideally, you’re playing with the threshold of where you start to want to gasp. Be mindful and focus. Lots of active mobility today, AND we’ll throw some smashing in at the end.


A. 3 Rounds:
250m row
10 KB swings (American, all the way OH!)
10 hollow rocks

3 Rounds:
10 banded pull aparts
10 banded pull to pockets
10 jefferson curls

6 min EMOM:
Work up to moderately heavy 3 deadlifts. Start at 0.

B. Deadlift 3RM (6 sets to work your way up)

C. 5 Min EMOM
5 Strict T2B w/slow lower

Sub straight leg lift for T2B. CONTROL THE WAY DOWN. Goal is to stay HOLLOW, even at the bottom.

Lots of prep and a fun gymnastics finisher today. The main event is a heavy 3RM deadlift. It’s been a while. HELLO, OLD FRIEND! I’ve missed you so! Go for it today!

Saturday–Guest Day 8am and 9am

25 min AMRAP (in pairs)
400m run (together)
50 squats
40 DB ground to OH
30 sit ups
20 push ups
10 pull ups

Run together and split reps as needed. Come up with a secret handshake. 20 bonus rad points for any athletes that show up in coordinated buddy outfits.


A. 12 min AMRAP:
100m 1-arm farmer’s carry (35/26)
7/side lateral step ups
30s/side single leg balance (eyes closed if too easy!)

B. 20 min alt EMOM:
40s Bike (60/55 RPM; 6 or 7/10 effort)
3/side KB clean (35/26)
30s Left Side Plank (forearm)
30s Right Side Plank

Today will be a sweaty one–abs and a little targeted bike work, with a quick little bit of KB skill. Take bike up a notch if you feel like you want to give more. Suggested RPMs should let you maintain speed for entire 40s and not feel WRECKED afterward.






Beyond the Open

Oh what a way to wrap up the open–dang. We knew thrusters were coming. It was 100% certain, but wow. If anything, that SUPERGODZILLAFRAN was the best test of mental toughness I’ve seen in a while.

With that out of the way, what’s next? What are you training for?

One thing that may have surfaced is your desire to improve at gymnastics (HSPU and C2B and BMU and all of the things). Good news, Cullen and Wendy have that coming for you, starting this week.

A few of us are dabbling in a few other events. Interested in swimming Alcatraz in late summer? I’m looking to put together a crew. Let me know!

If you DON’T have a current focus, not to worry. We’ll spend the next week focusing on recovering our bodies (and minds, and souls) from SUPERGODZILLAFRAN, aka 19.5, and start fresh at chipping away. Getting after those skills that were highlighted. Dabbling in some more strength work.

Cheers to you, my friend, for pushing through these 5 tough tests. I’ll be tallying up the scores early this week to see which team gets to decide where we donate the proceeds of the Open.  More to come.

Congrats! You did it!

Coach Heidi


Wendy & Cullen’s Gymnastics Course:

Beginner: get your first strict pull up, rope climb, handstand, and practice basic skills
Tuesdays: 6:30-7:30; 3/26-4/16

Advanced: improve your efficiency in the kip and work on C2B, HSPU, and muscle ups
Thursdays: 6:30-7:30; 3/28-4/18

Guest Day:

Saturday, April 6th: 8am and 9am. All levels welcome!


Workouts for the week:


A. Snatch Prep:
5 Rounds:
100m run
10 front squats (45/35)
10 strict press (45/35)

5 min EMOM:
5 Overhead Squats

5 min EMOM:
Snatch Balance

B. 10 min EMOM: Snatch Complex
1 high hang squat snatch
1 hang squat snatch
1 full squat snatch

ALLLLLLL sorts of warm up to get your creaky joints primed and ready for the snatch. Expect a good, sweaty warm up and lots of skill focus to get you to drop under that bar. Work up to something sporty but not sloppy today.

The high hang position is a big test of how well you generate power and force; you’ll get more momentum with each subsequent lift, but really DRIVE on this one.


A. 400m run for time

(at 4 mins, start)
6 rounds: 2 mins on, 2 mins off
250m row
10 burpees
max slam balls in remaining time

(at 28 mins, start)
C. 300m run for time

Lots of cardio and midline today–with built in intervals, you should be able to push intensity. DO NOT slack and try to preserve yourself for the last run. This is a last “cash out” kind of effort. Aim for an aggressive pace (but not ALL OUT) on the first 400m and just try to beat it. This all tests your ability to generate speed OVER TIME and under fatigue.


A. Prep: 5 rounds:
1 TGU/side (35/26)
5 step ups/side (30/24)
10 scapular pull ups

B. Sandbag Slog
20 min AMRAP:
10 sandbag cleans
20 double unders
30/20 cal row/bike

MissFit sub heavy rope single unders

C. 15 mins: Recovery & Mobility

This is an active recovery day–the sandbag w/cardio combo should be a steady pace versus an all out effort. Expect some time at the end of class working on your quads and hips.


20 min AMRAP:
5 strict pull ups
15 back squats (45/35)

5 Strict RR
10 DB press
15 air squats

A higher skilled, strength-ier version of a gymnastic favorite. Whereas a round of CINDY is perhaps a minute or less when fresh, expect :90s-2:00 pacing here. This is a great way to accumulate good strength and gymnastic position work and still breathe hard. Scale back pull ups to something you can do in 1-2 sets when fresh. Know that you’ll need more rest as you go.


A. Bench press for load: 5-5-3-3-1-1

B. 3 RFT:
200m DB Farmer’s Carry (40/25)
15 DB Power Cleans
200m MB carry (20/14)
15 MB cleans

Just doing work today. Get some heavy sets in on bench, then grind through some grip work and odd object carry.


“Filthy 50”
50 box jumps (24/20)
50 jumping pull ups
50 KBS (53/35)
50 walking lunges
50 knees to elbows
50 push press (45/35)
50 back extensions
50 wall balls (20/14)
50 burpees
50 double unders

Ohhhh the classic ol’ chipper! This one is one of my favorites–LIGHT weight and big sets are the jam for the weighted movements. For gymnastics, minimize your rest time and get back on it. Oh, and it’s DEFINITELY knees to ELBOWS, not knees to upper arms. 🙂


A. 3 Rounds:
2 min bike
2 min jumping squats
2 mins V ups

Sit Ups

B. 12 mins:
4 mins bully stretch
8 min T Spine mobility

Some recovery cardio! DO NOT go all out on the bike. Aim for a steady, sustainable pace (I like to shoot for 60RPM or so). Jumping squats will up your heart rate, and you’ll be extra tired after V ups. TAKE YOUR TIME and focus. This should be about 60% effort. Push harder only if you missed some days this week. Mobility is built in again today.


Sometimes You Have to Try

We’re off to the Spartan Sprint today. Some of us prepped. Some didn’t. Some said “it’ll be fun either way, let’s try it!”.

What we KNOW:

Many of our workouts are more mentally tough (MURPH) than this course.
We might not be able to do some of the obstacles (spear throw FAIL!)
We’ll have about 20 friends to help if we get stuck

What we DON’T know:

How high the walls are
WHAT obstacles will trip us up (extra long rope?? things to hang from?)
Weather, traffic, so many things….

But… we’re all in. All of the 25 or so Halers that signed up and prepared via Mae’s class or regular training. It’ll be fun. Maybe we’re ready for EVERYTHING they throw at us. And maybe we aren’t. But, we know we’ll try it either way. We know some of the obstacles will be too easy. And we know we have hugs and high fives waiting at the finish line.

It’ll be a fun field trip and training day, and in fact it’s not much different from regular ol’ class. Except we don’t usually have a celebratory beer at 6:45am. The “finish line” is always a celebration… whether it’s a Spartan Race, “DT”, or just starting your Monday off in a good head space.

Cheers to all of you in the race AND all of you that just show up. Cheers to doing difficult things on purpose. And for fun.

With love,




Coaches Wendy and Cullen will be running two 4-week gymnastics skills sessions.

Check out the video here.

The beginning series will cover getting your first strict pull up, handstand, rope climb, and other basic skills. You’ll meet on Tuesdays, 6:30-7:30pm, from 3/26-4/16.

The advanced series will cover proficiency in the kip, chest to bar pull ups, handstand push ups, and muscle ups. You’ll meet on Thursdays, 6:30-7:30pm, from 3/28-4/18.

Sign up sheet is at the front white board, and space is limited.

Workouts for the week:


For time:
100 Single-unders
25 Woman-Makers* (40/25 lb.)
100 Single-unders
50 KB Swings (24/16 kg)
100 Single-unders

*plank, push up, row (each side), burpee to double OH snatch

80 Single-under
16 Woman-Makers
40 KB Swings

Single unders!!! Oh, what fun!! No, seriously though… Some of you may struggle with coordination here. Enjoy it. The woman makers + KB swings will be an extra-fun dose of cardio.


15 min AMRAP:
21 Wall Balls (20/14 lb.)
7 Hang Power Snatches (135/95 lb.)
5 Chest to bar pull ups

Rx+: BMU

Hang Power Snatches (75/55)
Jumping Chest-to-Bar Pull-ups

Pick one skill, and work on it. Either snatch or gymnastics. This one is on the heavy/difficult side. If hitting 7 of the snatch + the chest to bar is not difficult, scale up. Go unbroken on wall balls and practice the other ones under fatigue.


A. 800m run for time

GET IT! This is your priority today. Not a warm up. Go hard.

B. 4 Rounds:
30 sec. on/30 sec. off
L-sit hang/hold
Parallette Pass-Throughs
Good Mornings (45/35)
Superman Hold

Knee Tuck Hold

Herro, abs! This one is all midline and booty. Butt tight, belly tight.


A: Back Squat: 5×3

B: As many rounds as possible in 12 mins of:

Run 200m
10 goblet squats (10 lb plate)
10 ring rows (or pull ups)
10 push ups

We haven’t done this in a while. It’s not a ton of volume, but it’s a good day to lift heavy and remember what it’s like. Aim for 5 challenging sets–working up as it feels right. None of these 5 should feel like a warm up. For part b, we will warm up quickly and GO! It’s light and simple. You should be able to MOVE through this one with speed and without stopping.

Friday: Open 19.5

DUNNO what it’ll hold! I’d guess thrusters will be in there. If that happens, tomorrow WILL change.


In pairs, for time
16 rounds (8 each)
8 Shuttle Runs (post to post = 1)
8 Heavy Ball Toss (80/50 lb.)
8 Burpees

One partner completes full round before switching


15min AMRAP:
80 Double Unders
60 Sit ups
40 Ring Rows
20 Push Ups