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!
Events
- 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 4/4
Phase 4 (Testing)
SWOD
A. EMOM 6:
3-12 Chest to Bar Pull-Ups
B. Push Jerk 2-2-1-1-1
WOD:
3 Rounds for total reps:
30 Sec Max Burpees
15 Sec Transition
30 Sec Max Pull-Ups
15 Sec Transition
30 Sec Max DB Shoulder to Overhead (40/30)
15 Sec Transition
30 Sec Max Toes to Bar
15 Sec Transition