Announcements
- Join us this Friday night at 7pm at our North Park locations for HAPPY HOUR!
- Scheduling change:
- Mission Gorge and Uptown: Wednesday 7pm classes are BACK! Foundations/Open Gym has been moved to 7pm Thursdays
- Uptown: 7pm Friday classes are cancelled.
- For Miramar and Mission Gorge, we will now have assistants at 7pm classes too! We appreciate the growth and will ensure you get the same quality experience!
- CrossFit 858 now has THREE LOCATIONS!
SWOD: Week 6 Back Squat* (15 min)
*If you don’t have a 1RM, find one, unless you are new (3×5 @moderate instead)
SWOD
Wendler Program Notes:
- Determine your “base number”. Base number= 90% of (your 1RM + 10lbs).
- “+” denotes do that number of reps and then as many as you can until failure
Back Squat: 3×3
Set 1: 3 reps at 70% of base number
Set 2: 3 reps at 80% of base number
Set 3: 3+ reps at 90% of base number
WOD (16 min total)
Ascending ladder (1+1+1,2+2+2,3+3+3, etc)
OHS (95/65)
Pullups
HR Pushups
4 Rounds of 3 min of work, 1 min of rest, pick up where you left off.
Score=Round completed plus partial reps