Announcements:
- Fit Aid and Fit Aid RX are now carried at all 3 locations. Fit Aid RX can’t be found in stores and has an extra boost of creatine to optimize muscle performance!
- Ascent Protein will be sampling their protein products Friday September 29th in the afternoon classes at Uptown
Events
- Sunrise Hike at Cowles Mountain Saturday October 21st CLICK HERE for details
- The 2017 CrossFit 858 Halloween Party is Saturday October 28th at Mission Gorge CLICK HERE for details
SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week COMPLETE
Phase 2 (Linear Progression) Week COMPLETE
Phase 3 (Clusters) Week 3/4
Phase 4 (Testing)
SWOD:
Every 90 Seconds x 8 Sets:
Clean + Clean, the clean can be power or squat
WOD:
3 Rounds:
10 Deadlifts (185/125)
20 Sprawls
30 Russian KBS (53/35)
Rest 1 Minute
Score=total time including rests