Announcements
- Left Coast Rumble TEAMS registration is open!! DEADLINE TO REGISTER IS MAY 19TH! CLICK HERE
- 2017 Referral Program has been launched!
- 858 NonStop HIIT Classes have been launched! These classes are a part of your CrossFit 858 membership.
- If you know of anyone who just wants to do these classes, visit www.858nonstop.com to sign them up for a free week trial.
- If you know of anyone who just wants to do these classes, visit www.858nonstop.com to sign them up for a free week trial.
Upcoming Events:
- 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 Week 4/5: (30 Min)
A. Front Squat 4 x 6 @ 5-10 lbs heavier than last week or 79 -84%
B1. Strict Press 2-3 sets x 5-7
B2. Bent-Over Double DB/KB Row 2-3 sets x 6-8
WOD: (6-9 Min Depending on heats)
AMRAP 6:
650/500m Row
Max Thrusters (135/95)
Programming Notes to Athletes: You are seeing an increase in rowing this week because as the linear progression is in its final weeks, we want to limit any extra knee flexion/extension and try to keep it as nonimpact as possible. Hence less running and less squatting in the wods.