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 3/4
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 5 min
15/12 Cal Row
10 Rower Pike Ups (scale=same, but knee tucks instead, scale further= plank tucks w/o rower) https://www.youtube.com/watch?v=Rks6UUNzgfc
Rest 2 min
AMRAP 5 min
100m Run
7 Box Jumps
Rx: 24/20
RxA: 30/24