Announcements
- Nutrition Navigation (meal planning guidance) is launched! To read about our program and the launch contest where you can win discounted dues or FREE training, CLICK HERE
- Sign up for the 2017 CrossFit Open! READ HERE
- 17.1 Kickoff and Cookout this Saturday! Friends and Family are welcome! CLICK HERE
- Modified Saturday Schedule during the Open until 3/25/17:
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Mission Gorge: 9am start for the Open
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Uptown: 9am class, 10am Intro class AND foundations at the same time. No Open gym available.
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Miramar: 9am class, 10am ATG. At 10am also, intro class, 11am foundations. No Open gym available
Skill review session (and use this time to set up for the WOD)
WOD: (30 Min)
4 Rounds of the following:
2 Min Clock:
18/14 Calorie Row
Max Ring Muscle Ups with time remaining
(scale with max pulling movement, i.e., c2b, pull-ups, ring rows, etc)
2 Min Rest
2 Min Clock:
18/14 Calorie Row
Max Handstand Push-Ups with time remaining
(Scale with 95/65 Push Press)
2 Min Rest
*Score = Total Muscle Ups + Handstand Push-Ups