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
- 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: (18 Min)
Take 5 Min to warm up thruster to 80-85% of 1RM Thruster
Every 75 Seconds x 10 sets:
If your 1RM thruster is under 130, add 5 lbs EVERY Minute
If your 1RM thruster is over 130, add 10 lbs EVERY Minute
Thruster x 1 then once you can no longer thruster, Front Squat x 1
WOD: Classic CrossFit
AMRAP 9 min
10 Clusters (115/75)
50 Double Unders