HAPPY BIRTHDAY to two of our members today!! Shannon Larrabee and Alisa Cecchetti share the same DOB today! You can come WOD with them at the 5pm class today and join in for some tasty non-paleo beverages afterward at the Boardroom in Pismo. Details here


Tabata core: (6 alternating rounds of each)

-20 sec L-sit

-20 sec plank hold


within 20min, build to a heavy clean complex;

1 squat clean + 1 hang squat clean + 1 push press + 1 jerk = 1 complex


6min AMRAP:

-5 wall balls

-10 db snatches (45/35) *5ea arm