150609 Tuesday – SF Fire Meet and Greet and “Carnelian Bay”

San Francisco Fire Meet & Greet – Wednesday June 10th 6pm

and Out of the Cave Food Truck!

Come out and meet the new members of the SF Fire team and say hi to our returning favorites! Bring some gear to get signed or a camera for pictures! The SF Fire will be taking on the Phoenix Rise on Sunday, June 14th, 2:00pm at the San Jose Fit Expo.  For ticket information visit: http://tickets.npgl.com/

Mobility: Shoulder Mobility


Skill Practice Warm Up: None. More time to practice HSPU’s


Strength:  None.


Metabolic Conditioning: “Carnelian Bay” – 13 Minute AMRAP

8 Kipping HandStand Push Ups (Performance: 8, Athletic*: 4, Health: 4 DB Strict Press)

10 Deadlifts (Performance: 185lbs, Athletic*: 125lbs, Health: 85lbs)

16 Step Ups (Performance: 24in, Athletic*: 20in, Health: 12in)

100m Sprint

30 Second Rest

Scaling Guide:  3 – 5 Rounds

Plan D Scale Up: Strict HSPU, 225/155 DL, Step Up with 25/15 DB’s

Log your results online by clicking here.

Compare to: New Workout!

*Women’s “As Prescribed” weights and reps (Rx)

Coaching Tips: If you don’t have HSPU pick a challenging dumbbell weight to use for the strict presses. Keep your back nice and flat with those deadlifts, especially as you begin to fatigue in the later rounds. Step ups have the same standards as box jumps, make sure you hit full extension at the top and step down.


Optional ‘Cash Out’: None.

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