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
*If you are doing the Open and are training today, hit it with a lighter intensity, today is more about movement than power
SWOD: (18 Min)
5 Min to warm up
Every 75 Seconds x 10 Sets
A1) Back Squat 3-2-2-1-1 *Build
A2) Pendlay Row 5 x 8-10
WOD: (15 Min CAP)
5 Rounds:
4 Cycles of: 1 Overhead Squat + 1 Stationary Forward Lunge on Each Leg (75/55)
8 Chest to Bar Pull-Ups
16 Wall-Balls (20/14 to 10’/9’)