Announcements
- Left Coast Rumble TEAMS registration is open!! DEADLINE TO REGISTER IS MAY 19TH! CLICK HERE
- 2017 Referral Program has been launched!
- 858 NonStop HIIT Classes have been launched! These classes are a part of your CrossFit 858 membership.
- If you know of anyone who just wants to do these classes, visit www.858nonstop.com to sign them up for a free week trial.
- 8am class at Mission Gorge and Miramar are cancelled due to monthly staff meeting
Upcoming Events:
- 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: 15-20 Min
Clean and Jerk: 10 Singles between 60-90%
*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:
40 Cal Row
40 Double Unders
40 Hang Power Cleans (115/75)
40 Double Unders
40 Shoulder to Overhead (115/75)
400m Run
*larger classes have 1/2 do run at beginning and row at the end
Programming Notes to Athletes: You are seeing an increase in rowing this week because as the linear progression is in its final weeks, we want to limit any extra knee flexion/extension and try to keep it as nonimpact as possible. Hence less running and less squatting in the wods.