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
- NEW BLOG POST: ENHANCEMENTS AND FAQ’S BASED ON YOUR SURVEY FEEDBACK: Click here to read
- 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)
A. Take 5 Min to warm up thruster to 75-80% 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 2 then once you can no longer thruster, Front Squat x 2
WOD Classic CrossFit:
AMRAP 8 min:
15 Wall Balls (20/14)
10 Deadlifts (115/75)
5 Shoulder to Overhead (115/75)