May 6 2017

May 6 2017

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!! DEADLINE TO REGISTER IS MAY 19TH!  CLICK HERE
  • Deadline to order is Sunday Night, May 7th: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
  • New blog post from Coach Mark: http://www.crossfit858.com/2017/04/the-best-hour-of-your-day/

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 2/5: 15-20 Min
Snatch: 10 Singles between 60-80%
*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
AMRAP 90 seconds:
30 Cal Row
30 Hang Power Snatches (75/55)
30 HSPU
Then, rest 90 seconds
6 Rounds, pick up where you left off, for total Rounds and Reps