2036 Blake St.
Berkeley, CA 94704
EVENING BARBELL WOD: We currently offer The Barbell WOD class at 7:30am on M/W/F. Beginning next week, we will be adding in an evening Barbell WOD Class. Several people have already been doing Barbell WOD in the evenings, and many more have expressed interest in participating if there were a designated class. Starting Monday, Sept. 14th, the 6:45pm WOD will be REPLACED with a 6:30pm Barbell WOD Class on Monday, Wednesday, and Friday. The class runs from 6:30pm-8pm. The Barbell WOD is programmed by Cal Strength, and days typically consist of 3 main lifts plus accessory work. During the class, we also finish with the regular Workout of the Day. We recommend this class for experienced members who are intermediate or advanced (basic proficiency in all of the lifts is mandatory). Those who would like to make quicker progress on their lifting technique and strength are encouraged to attend. All participants will need to be consistent in attendance and tracking of workouts, as the program works on 4 week cycles, during which each week the weights increase. Knowing your numbers and being precise on percentage recommendations is key. We HIGHLY recommend those who plan to stick with the program download the Train Heroic App and sign up for The Barbell WOD using our discount code ROOTS to receive 10% off. The app allows you to see the programming, watch demo videos, participate in the forum to ask questions and chat with others, and to track your weights/results. This is the best way to stay on top of your logging and have access to the program from anywhere. If you are doing the BBW in the evenings already, we STRONGLY recommend joining the class if possible, as having multiple people on the sides doing their own thing can be distracting for the main class. Also, getting coaching on your lifts will help you to make quicker progress.
SKILL WOD: Starting next Tuesday, we will be running The SKILL WOD on Tuesdays, Thursdays, and Saturdays. Tuesdays and Thursdays this class will take place at 7:30am and 6:30pm. On Saturdays, it will be the first portion of the Advanced WOD at 11am. The Skill WOD and the Elements version of the program are run by Dusty Hyland. The programming is focused on improving your gymnastics skills. This program is meant to be done in conjunction with the Barbell WOD for those who want to structure their gymnastics work. Similar to the BBW, the program runs in 4 week cycles and can be seen and tracked on the Train Heroic app. The Skill WOD contains advanced movements, and the Elements program contains more foundational movements to help you build a solid base to achieve more advanced skills down the road. Both programs will be available at the same time, as we will have 2 coaches available during this class to work with you. After skill work, the class will finish with the regular Workout of the Day.
Please let us know if you have questions on either program or to check if they would be a good fit for you!