Announcements:
- Coaches Feedback Surveys are out! Give us anonymous feedback please! 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):
Deadlift: Work up to a tough 5, Then, 2 x 5 @ 90% of the tough 5 (beat last week)
WOD
EMOM 12 min
Min 1: 8 Push or Split Jerks from rack @ 50% of your 1RM, if you don’t’ know, (135/95) instead
Min 2: 10 Box Jumps (24/20)
Min 3: 100 ft* OH Single Arm KB Carry (53/35), *50 ft, not m, each arm