W.O.D. – Workout of the Day

November 28, 2017

November 29 2017
7:31 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements:
- Coaches Feedback Surveys are out! Give us anonymous feedback please! CLICK HERE
- ROMWOD is coming! CLICK HERE
SWOD (18 min)

A. Heaving Snatch Balance 4×3 (Focus on technique not load, UNSCORED)

B. EMOM 10 min

Minutes 1-2: Hang Snatch
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November 27, 2017

November 28 2017
8:11 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements:
- Coaches Feedback Surveys are out! Give us anonymous feedback please! CLICK HERE
- ROMWOD is coming! CLICK HERE
- CYBER MONDAY EXTENDED FOR ONE MORE DAY! CLICK HERE!
SWOD(16 min):

A1. Strict Press 6 sets x 2

A2. Bent
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November 26, 2017

November 27 2017
6:54 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements:
- Coaches Feedback Surveys are out! Give us anonymous feedback please! CLICK HERE
- ROMWOD is coming! CLICK HERE
SWOD 11 Week Roadmap:

Phase 1 (Tempo and Connective Tissue Strengthening) Week 3/3

Phase 2 (Linear Progression) Week 4/4

Phase 3 (Clusters)
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November 22, 2017

November 23 2017
9:52 PM ByCoach Mark InW.O.D. - Workout of the Day
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- 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
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November 21, 2017

November 22 2017
7:32 PM ByCoach Mark InW.O.D. - Workout of the Day
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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
…
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November 20, 2017

November 21 2017
6:12 PM ByCoach Mark InW.O.D. - Workout of the Day
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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
…
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November 19, 2017

November 20 2017
7:43 PM ByCoach Mark InW.O.D. - Workout of the Day
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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
…
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November 17, 2017

November 18 2017
7:14 PM ByCoach Mark InW.O.D. - Workout of the Day
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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
…
Read More
November 16, 2017

November 17 2017
9:28 PM ByCoach Mark InW.O.D. - Workout of the Day
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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
…
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November 15, 2017

November 16 2017
4:17 PM ByCoach Mark InW.O.D. - Workout of the Day
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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
- ROMWOD is coming! CLICK HERE
- 2017 Holiday Food Drive is
…
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