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:
- 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
Make-Up Day
*this is for more experienced crossfitters who missed a day this week, in their progression OR If you have come the past 3 days, I would encourage a rest day
OR
Skill: (10-15 Min)
Plyo Jump Course
*trainers choice, have fun practicing rebounding
WOD: (22 Min)
AMRAP 5:
800m Run
Max Ring Push-Ups
Rest 2 Minutes
AMRAP 6:
800m Run
Max Pull-Ups
Rest 2 Minutes
AMRAP 7:
800m Run
Then AMRAP
5 Ring Push-Ups
5 Pull-Ups
*Scale to a distance you can finish the run in under 4:30 but ideally closer to 3:30-4:00.
SCORE=Total Reps
WOD CLASSIC CROSSFIT (22 Min)
AMRAP 22:
800m Run
20 Ring Pushups
800m Run
30 Pull-Ups
800m Run
10 Ring Push-Ups
15 Pull-Ups
*last 4 mins, keep athletes running 200m route to hear “time”