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: (22 Min)
(4 Min Building up to starting weight/10 Min for complex)
If you are NOT familiar/proficient w/Split Jerk:
A.) 5 Sets of: Jerk Balance + Tall Jerk + Split Jerk
Rest 1:00 – 1:30 between sets
*emphasize technique over load
If you are PROFICIENT w/Split Jerk:
5 Sets:
Push Press + Tall Jerk + Split Jerk
Rest 1:00 – 1:30 between sets
*emphasize technique over load
(8 Min for B)
B1. Partner Single Arm Plank with band around waist 2-3 x 30 sec (Each)
B2. Backwards Bear Crawl Alternating Kettlebell Handle Pull 2-3 x 45-60 sec max distance
WOD: (13-16 Min)
Every 4 Min FOR 4 Sets:
10 Burpees to a plate
100m Sprint
Score=slowest time
WOD: CLASSIC CROSSFIT
8 Rounds for time:
10 Burpees to a plate
100m Sprint
(12 min cap)