W.O.D. – Workout of the Day

Mobility:

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

A2) Bottom up hip mobility drill 1 min each leg x 2 sets http://www.youtube.com/watch?v=o5nAzXavhAU

WOD:

5 Muscle-ups (sub. = 10 chest to bar pull-ups)

10 Overhead …

GYM CLOSED TODAY, THANKSGIVING

OPEN GYM 10AM-12PM Tomorrow!

Thanksgiving Schedule:

• Wednesday November 21: 6pm and 7pm classes CANCELLED.  5pm class will be held only
• Thursday November 22nd: CLOSED
• Friday November 23rd: Open Gym 10am-12pm
• Saturday November 24th:  REGULAR SCHEDULE RESUMES

SWOD: Power snatch 3/3/3/3/3 (For all sets …

Thanksgiving Schedule:

• Wednesday November 21: 6pm and 7pm classes CANCELLED.  5pm class will be held only
• Thursday November 22nd: CLOSED
• Friday November 23rd: Open Gym 10am-12pm
• Saturday November 24th:  REGULAR SCHEDULE RESUMES

Mobility:

A1) Bully stretch 1 min each …

Thanksgiving Schedule:

• Wednesday November 21: 6pm and 7pm classes CANCELLED.  5pm class will be held only
• Thursday November 22nd: CLOSED
• Friday November 23rd: Open Gym 10am-12pm
• Saturday November 24th:  REGULAR SCHEDULE RESUMES

SWOD: Back Squat 5/5/5 (75%/80%/85% of your …

Announcements

• HOODIE PREORDERS!!! NEW OPTIONS AND DEADLINE EXTENDED!!  CLICK HERE to learn more

Mobility: 

A1) Couch stretch 1 min each leg x 2 sets

A2) Racked Position mobility drill, 1 min each arm x 2 sets

*2012 Rumble in …

Announcements

• HOODIE PREORDERS!!! NEW OPTIONS AND DEADLINE EXTENDED!!  CLICK HERE to learn more
• CrossFit 858 Ladies Night: Oly Lifting and Photoshoot!!!  THIS FRIDAY NIGHT, 6pm!! November 16th  More details, CLICK HERE
• Due to Ladies Night, the regular 6pm class will

Announcements

• HOODIE PREORDERS!!! NEW OPTIONS AND DEADLINE EXTENDED!!  CLICK HERE to learn more
• CrossFit 858 Ladies Night: Oly Lifting and Photoshoot!!!  THIS FRIDAY NIGHT, 6pm!! November 16th  More details, CLICK HERE
• Due to Ladies Night, the regular 6pm class will

Announcements

• HOODIE PREORDERS!!! NEW OPTIONS AND DEADLINE EXTENDED!!  CLICK HERE to learn more
• CrossFit 858 Ladies Night: Oly Lifting and Photoshoot!!!  THIS FRIDAY NIGHT, 6pm!! November 16th  More details, CLICK HERE
• Due to Ladies Night, the regular 6pm class will

Announcements

• HOODIE PREORDERS!!! NEW OPTIONS AND DEADLINE EXTENDED!!  CLICK HERE to learn more
• CrossFit 858 Ladies Night: Oly Lifting and Photoshoot!!!  THIS FRIDAY NIGHT, 6pm!! November 16th  More details, CLICK HERE
• Due to Ladies Night, the regular 6pm class will