Announcements:
BLACK FRIDAYCrossFit 858 Holiday GIFT CARDS!! Give the gift of fitness! CLICK HERE ENDS 12/25!!- YOGA! WOMENS CLASS! KB CLASS! All FREE with your membership! CLICK HERE
- HOLIDAY SCHEDULE:
- 12/24: 9am class,10am class, open gym 11-1pm no yoga, 12/25 CLOSED, 12/26: 9am class,10am class, open gym 11-1pm
- 12/31: 9am class,10am class, open gym 11-1pm no yoga, 1/1 CLOSED, 1/2: 9am class,10am class, open gym 11-1pm
SWOD
Wendler Program Notes:
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Determine your “base number”. Base number= 90% of your 1RM + 10lbs.
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“+” denotes do that number of reps and then as many as you can until failure
Back Squat: 3×5
Set 1: 5 reps at 65% of base number
Set 2: 5 reps at 75% of base number
Set 3: 5+ reps at 85% of base number
WOD
3 HSPU
5 Deadlifts
7 HR Push-ups
20 Double Unders
5 rounds for time
Rx: Defecit HSPU (45/25 plates) and 225/155 Deadlift
RxA: Ring HSPU and 275/185 Deadlift