Events
- Left Coast Rumble 2017 INDIVIDUAL COMPETITION OPEN TO ALL CROSSFIT GYMS! click here to sign up
Announcements:
- Coaches Feedback Surveys are out! Give us anonymous feedback please! CLICK HERE
- HOODIE preorder is LIVE CLICK HERE
- ROMWOD is coming! CLICK HERE
- 2017 Holiday Food Drive is now until Nov 24th. CLICK HERE for more info
- Thanksgiving Hours:
- Weds 11/22 closed at 6pm (last class at 5pm)
- Thursday 11/23 CLOSED
- Friday 11/24 Open gym 9am-11am at Mission Gorge only
- Saturday: Regular Hours resume
SWOD 11 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week 3/3
Phase 2 (Linear Progression) Week 2/4
Phase 3 (Clusters) Week 0/4
Phase 4
SWOD (18 min):
Back Squat: Work up to a tough 5, Then, 2 x 5 @ 90% of the tough 5 (Beat last week)
WOD
AMRAP 2 min
Max Squat Cleans (135/95)
Rest 1 min
AMRAP 3 min
5 Squat Cleans (135/95)
10 Russian KB Swings (70/53)
Rest 2 min
AMRAP 4 min
5 Squat Cleans (135/95)
10 Russian KB Swings (70/53)
20 Double Unders
*3 scores, of Rounds/Reps