Announcements
- PRIVATE TRAINING IS NOW AVAILABLE!! CLICK HERE to read more!
- 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
- Left Coast Rumble TEAMS registration is open!! CLICK HERE
- Retail Preorder is live: FITTED hats and SNAPBACK hats! Womens pullovers! Kill Cliff by the CASE! Omega 3 fish oil! and all Xendurance supplements! If you aren’t taking fish oil for anti inflammatory recovery or protein to help muscle growth, you need to order now! CLICK HERE: https://goo.gl/forms/FqyQ4SxxUAh9bQGr2
Upcoming Events:
- Movement Rx Clinic at Mission Gorge Saturday May 6th CLICK HERE
- NEW CLINIC CrossFit for Longevity: How to set and reach long term goals Saturday May 20th CLICK HERE
- Memorial Day Murph: Monday May 29th CLICK HERE
- Beach Day 2017 Sunday June 11th CLICK HERE
- NEW CLINIC: Mobility and Recovery Saturday June 17th CLICK HERE
SWOD Week 1/5 15-20 Min
Snatch: 10 Singles between 60-75%
*stay in this range and make them perfect, form over load
**if you don’t know what your 1 rep max is, then work up to something manageable that allows you to still really focus on technique.
WOD CLASSIC CROSSFIT (Goal is about 13 min)
2 Rounds:
5 Ring Muscle Ups
10 Overhead Squats (135/95)
150m Run
Rest 2 Minutes, then
2 Rounds:
5 Power Snatches (135/95)
10 HSPU
150m Run
Rest 2 Minutes, then
5 Muscle Ups
5 Power Snatches
10 Overhead Squats
10 HSPU
300m Run
All for total time