Announcements
- PRIVATE TRAINING IS NOW AVAILABLE!! CLICK HERE to read more!
- 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
- Ladies Night at Uptown, Friday April 21st! CLICK HERE
- Movement Rx Clinic at Mission Gorge Saturday May 6th CLICK HERE
- Left Coast Rumble TEAMS registration is open!! CLICK HERE
SWOD: (29 Min)
TEMPO/REPS DICTATE LOAD
(5 Min build up to first working weight on squat, 12 Min for A)
A1. Back Squat, 3 x 4-5 with 6 second hold at bottom, rest 60 seconds
A2. Grip Flipping Pull-Ups 3, x Max with 2 second hold at the top, rest 60 seconds
*SCALING: jumping, foot assisted, crossover
**goal is at least 5-7 pull-ups each set
(12 Min for B)
B1. Cross-Over Step-Ups 2-3 x 10-14 (total), rest 30-60 seconds between sides
B2. Double KB/DB Bent-Over Row 2-3 x 4-6 @ 3133, rest 60-90 seconds
WOD: CLASSIC CROSSFIT (7 Min)
7 min Ascending Ladder (3+3,6+6,9+9, etc)
Goblet Squats (70/53)
Toes to Bar