February 15 2017

February 15 2017

Announcements

  • Nutrition Navigation (meal planning guidance) is launched!  To read about our program and the launch contest where you can win discounted dues or FREE training, CLICK HERE
  • Sign up for the 2017 CrossFit Open!  READ HERE
  • Presidents Day Schedule (Monday February 20):
    • 7 and 8am classes
    • 12pm class
    • 5 and 6pm classes, closed at 7pm
    • No kids room available at MG
  • Your voice is heard: The Tuesday 6pm class at Mission Gorge is removed from schedule. ATG Barbell Class, which runs at the same time, now has full use of the gym.

SWOD: (24 Min)
A. (14 Min)
Take 5 Min to warm up deadlift to a starting 3 rep weight.
Every 90 Seconds x 6 sets: (9 Min)
Deadlift x 3 for first 3 sets
Deadlift x 2 for last 3 sets

(10 Min)
B1) Single Leg RDL 2 x 4 Each with a 5 second pause at knee each rep
B2) Seated Rotational Medball Throws 2 x 8 Each *explosive drive from hip

WOD:
For Time: (10 Min Cap)
15 Box Jump Step Downs (24/20)
Unbroken American Kettlebell Swings (53/35)
*Repeat until you have completed 100 KBS
**Max of 7 rounds.

Score=Time to get to 100 KB Swings