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:
A. (14 Min)
Take 5 Min to warm up thruster to a starting 2 rep weight.
Every 90 Seconds x 6 sets: (9 Min)
Thruster x 2
*Build-Not trying to establish a 2RM, just a get a little weight going
(8 Min)
B1) NON Alternating Weighted Step-Ups w/DBs at side 2 x 8-10 Each
B2) Plank to Push-Up 2 x 15-25
*make sure to even out which side you go down and go up on
WOD (Classic CrossFit):
AMRAP 10 min:
30 Double Unders (60 singles)
20 Wall Balls (20/14)
10 Alternating DB Snatches (40/30)