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
- Left Coast Rumble TEAMS registration is open!! CLICK HERE
- Retail Preorder is live: FITTED hats and SNAPBACK hats! Womens pullovers! Kill Cliff by the CASE! Omega 3 fish oil! and all Xendurance supplements! If you aren’t taking fish oil for anti inflammatory recovery or protein to help muscle growth, you need to order now! CLICK HERE: https://goo.gl/forms/FqyQ4SxxUAh9bQGr2
Upcoming Events:
- Ladies Night at Uptown, Friday April 21st! CLICK HERE
- Movement Rx Clinic at Mission Gorge Saturday May 6th CLICK HERE
- NEW CLINIC CrossFit for Longevity: How to set and reach long term goals Saturday May 20th CLICK HERE
- Memorial Day Murph: Monday May 29th CLICK HERE
- Beach Day 2017 Sunday June 11th CLICK HERE
- NEW CLINIC: Mobility and Recovery Saturday June 17th CLICK HERE
SWOD: (24 Min)
(4 Min Warm-Up/10 Min for FS)
A. 4 Sets of Double KB Front Rack Squat x 4-5 Reps *6 second hold at the bottom
Rest 1:30-2:00 between sets
(10 Min for B)
B. 8 Sets of Slow Motion Hang Clean + Hang Clean
*squat or power
**Focus on waiting for the transition to shoot the bar straight up
WOD: (12 Min CAP)
6 Rounds:
35 Double Unders (70 singles)
7 Squat Cleans (135/95)
Rest 30 Seconds
WOD: CLASSIC CROSSFIT (12 Min CAP)
6 Rounds for time:
35 Double Unders (70 singles)
7 Squat Cleans (135/95)