San Francisco FrontRunners

Good Morning Cross Trainers!

The Work Out of the Day (WOD) will be focusing on the ever present burpee! This Saturday's group will be lead by Chris Goodwin, Kian Maleki, and Marcus Valera.

WOD

20 burpees after first circle

Run to the cross training grounds

Station 1 (crunch bench): 20 air squats

Station 2 (pull up bar): 3 pull ups

Station 3 (vault): 10 burpees

Repeat as many stations as possible in a figure 8 until 9:45

Run back to second circle (the finish line is the crosswalk)

20 burpees at the boathouse

Upcoming Local Bay Area Mud Runs

Gladiator Rock N' Run in Joseph D. Grant Park on May 19 & 20 (Dominic and Dustin registered)

Recon Run in Tracy on June 16 (Dominic registered)

Run Fast Run Strong,

Fearless Leader Dominic