Full Send Fridays.
Move, breathe, get cold, get hot, and hang out. A morning reset for your body and your head.
That's where each week's start times, weather calls, and spots go out.
Not just a workout.
Most training programs stop at the physical. But the athletes I work with aren't only stiff or sore, they're also wired, under-slept, and carrying a week's worth of stress into the weekend.
Full Send Fridays is built to hit all three: the body, the nervous system, and the community. You'll train hard on the sand, down-regulate with breathwork, and then sit in a wood-fired sauna.
It's the same physiology I use in the clinic, just out in the open with your friends: load the tissue, then teach the system how to recover.
Physical
Kite and surf-specific mobility, then a circuit that builds the strength your sport actually asks for.
Mental
Guided breathwork and an optional cold plunge: trained control over a stress response you can feel working.
Emotional
An hour of heat, salt, and actual conversation. No phones, no agenda, no one selling you anything.
Friday mornings
How the morning runs
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First 45 minutesMobility + circuit on the sandLed by Dr. Emmy Haw, DPT. Kite and surf-focused mobility, then a scalable circuit. Everything can be modified up or down, so newer athletes and seasoned ones train side by side.
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Next 15 minutesBreathworkA guided session to shift you out of fight-or-flight, with the same tools that help in a hold-down, a heavy set, or a hard week. Done on the sand, never in or near the water.
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OptionalCold plunge in the PacificNot required, but recommended. Never alone, never deeper than waist height, and entirely your call.
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Final hourWood-fired sauna & hangHosted with Bare Ritual Sauna right on the beach. Heat, recovery, and the part everyone stays for: the conversation.
Co-hosted with @bareritualsauna — Bare Ritual’s mobile wood-fired sauna.
Who this is for
Kiteboarders, surfers, wingfoilers, swimmers, runners, lifters, and anyone who wants to move well and feel better in the ocean air. You do not need to be fit, fast, or a cold-water person to show up.
Come alone or bring a friend :)
The details
In person · Ocean Beach, San Francisco
Look for the sauna. We’re on the sand in front of it with a big white dry-erase board.
Before you come: Full Send Fridays is a group fitness and wellness event, not individualized physical therapy or medical treatment, and it doesn’t create a patient-provider relationship. It takes place outdoors on sand, stairs, and uneven ground in open-ocean conditions. Exercise, breathwork, cold-water immersion, and sauna all carry real risk, including for anyone with heart, lung, circulatory, or blood-pressure conditions, or who is pregnant. Check with your physician first if that’s you. Work within your abilities, modify or skip anything, and stop if you feel pain, dizziness, chest discomfort, or shortness of breath. The plunge is optional, there is no lifeguard, and you enter the ocean at your own risk. All participants sign a waiver at registration. 18+.
About Dr. Emmy
Dr. Emmy is a Doctor of Physical Therapy and the founder of Full Send Physical Therapy. She works with active people of all kinds to prevent injury, improve mobility, and perform better.
Based in San Francisco.