Announcements
- 2017 Referral Program has been launched!
- Left Coast Rumble: TEAMS is now on June 17th, 2017! NOW AT MIRAMAR! 8AM CHECK IN!
- Uptown and Mission Gorge are CLOSED this Saturday
- Anonymous Survey: Feedback Requested. CLICK HERE
Upcoming Events:
- Left Coast Rumble: TEAMS is now on June 17th, 2017! CLICK HERE
- Uptown and Mission Gorge are CLOSED this Saturday
SWOD Cluster Phase Week 2/4 (29 Min)
A.(20 Min)
Front Squat Cluster 4 sets x 3.3.3
*rest 30 seconds between clusters, Beat last week
B1. Front Rack Split Squat 2-3 sets x 6-8 (each leg)
B2. Side Arch Curls 2-3 sets x 15-20 (each)
WOD: (8 Min Cap)
From crossfit.com 3/20/12:
9-6-3 of:
Ring Muscle Ups
Thrusters
Rx: 135/95
RxA: 165/110 (This was what crossfit.com prescribed)