Announcements
- Schedule change: Uptown Tues-Thursdays, there is a 10:30am class instead of 10am and 11am!
- 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
- Modified Saturday Schedule during the Open until 3/25/17:
- Mission Gorge: 9am start for the Open
- Uptown: 9am class, 10am Intro class AND foundations at the same time. No Open gym available.
- Miramar: 9am class, 10am ATG. At 10am also, intro class, 11am foundations. No Open gym available
SWOD: (20 Min)
*5 Working sets
A1) Front Squat 5 x 2
A2) Supinated DB/KB Bent-Over Row 5 x 5-7
WOD: (10 MIN CAP)
5 Rounds:
3 Muscle Ups (scale pulling movement)
12 DB Front Rack Squats (40/30)
25 Double Unders (scale :30 DU practice or 50 singles + 2 Burpees)