Announcements:
- Fit Aid and Fit Aid RX are now carried at all 3 locations. Fit Aid RX can’t be found in stores and has an extra boost of creatine to optimize muscle performance!
- Ascent Protein will be sampling their protein products Friday September 29th in the afternoon classes at Uptown
Events
- Coach Tami’s “See you later” party is THIS FRIDAY NIGHT at Mission Gorge! CLICK HERE for the invite
- Sunrise Hike at Cowles Mountain Saturday October 21st CLICK HERE for details
- The 2017 CrossFit 858 Halloween Party is Saturday October 28th at Mission Gorge CLICK HERE for details
SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week COMPLETE
Phase 2 (Linear Progression) Week COMPLETE
Phase 3 (Clusters) Week 2/4
Phase 4 (Testing)
SWOD:
Every 90 Seconds x 8 Sets:
Slow Motion Clean + Clean
*the clean can be power or squat
WOD:
50 Cal Row
25 Deadlifts (155/105)
50 Double Unders
25 Power Cleans (155/105)
50 Double Unders
25 Deadlifts (155/105)
50 Cal Row