Coach Mark

Announcements

• 2013 Halloween Party and Costume Contest.  Facebook invite HERE, more details HERE
• Atlas Power Wraps are now available with the custom CrossFit 858 logo. You can purchase them before or after you next class.
• October 26th, CrossFit

Announcements

• 2013 Halloween Party and Costume Contest.  Facebook invite HERE, more details HERE
• Atlas Power Wraps are no available with the custom CrossFit 858 logo. You can purchase them before or after you next class.
• October 26th, CrossFit 858

Announcements

• 2013 Halloween Party and Costume Contest.  Facebook invite HERE, more details HERE
• Check out Brenda in her member TESTIMONIAL

Mobility:

A1) Shoulder distraction mob. drill, 1 min each arm x 2 sets

A2) Bottom-up hip mob. drill, 1 …

Announcements

• 2013 Halloween Party and Costume Contest.  Facebook invite HERE, more details HERE

WOD:

AMRAP in 7 min

200m row

30 sec. rest

Score is slowest 200m time

Rest 2 min

AMRAP in 7 min

200m run

30 sec. …

Announcements

• 2013 Halloween Party and Costume Contest.  Facebook invite HERE, more details HERE

SWOD: Split jerk 3/3/3/3/3 (Aim to beat the weight you made last week)

A1) Weighted pull-ups 8/8/6/6/6

A2) Bench press 10/10/8/8/8/8

Announcements

• 2013 Halloween Party and Costume Contest.  Facebook invite HERE, more details HERE

Mobility:

A1) Racked position mob drill, 1 min each arm x 2 sets

A2) Bully stretch, 1 min each arm x 2 sets

WOD:

AMRAP in …

Announcements

• 2013 Halloween Party and Costume Contest.  Facebook invite HERE, more details HERE

SWOD: Squat snatch 3/3/3/3/3

BENCHMARK WOD: 

“Jackie”

1000m row

50 Thrusters (45#)

30 Pull-ups

-For time-

(12 min cap)

Compare to Aug. 9, 2012 http://www.crossfit858.com/2012/08/wod-august-9-2012/

Announcements

• 2013 Halloween Party and Costume Contest.  Facebook invite HERE, more details HERE

WOD:

-5 Rounds for time-

14 Static lunges with 45# barbell overhead

20 Burpees

Announcements

• WE ARE NOW SELLING PROGENEX!!  Progenex protein products have been added to our online store.  You now have two options for great supplements to order from our Mindbody Online Store!
• KILL CLIFF is now available for SALE!!  $3.00/can