150829 Saturday – “Front Squats & a Run”

 COME WATCH THE SF FIRE TAKE THE LA REIGN FOR A BATTLE OF THE BEST IN CALIFORNIA!

(Diablo price: $20 – Kids 6 & Under are Free)
We’re kicking things off at 4:30PM with a Beer Garden, Kids Zone fun area, Vendor village (Whole Foods), Food – and an Amature Exhibition match! Come, hang out with your friends and enjoy the festivities before the show begins. Be sure to be seated before 6PM – this match will not be broadcasted live – so only way to see it is in person!
During our match – in between races – you can expect more entertainment and LOTS of giveaways. But you have to be here to get them!   BUY TICKETS (link repaired! $20 tix for Diablo Members)

Location & Parking

Alameda Fair Grounds: BUILDING C (Main Parking Entrance)
4501 Pleasanton Ave, Pleasanton 94566

Mobility: Hip Mobility


Skill Practice Warm Up: Ring Out with a 3 second pause (think ab wheel with the rings). Adjust foot position to scale (don’t do knees).


Strength: Front Box Squat – Session 11

6 x 2 (6 sets of 2 reps, “across,” same weight for each set)

Super Set: 6 x 4 Half Kneeling Single Arm Strict Press (6 sets of 4 reps, “across,” same weight for each set)


Metabolic Conditioning: 1 Mile Run Time Trial

(Health: Run as far as possible in 10 minutes)

Scaling Guide:  5:30 – 10 Minutes

Log your results online by clicking here.

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


Optional ‘Cash Out’: 1 min burpees, 1 min wall ball, 2 rounds

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