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: (20 Min)
A. Deadlift: 10 Min to build to a tough TnG 4 Rep
*your first warmup set is part of the 10 min clock
B. Every 2 Min x 4 Sets:
TnG Deadlift x 12 @ 50% of A
WOD: (10 Min)
3 Rounds:
60 Sec Max Cal Row
60 Sec Rest
60 Sec Max Hang Power Snatch (75/55) *Respect Plates or do burpees
60 Sec Rest
Score=Total Cal and Reps