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
- Left Coast Rumble 2017 INDIVIDUAL COMPETITION OPEN TO ALL CROSSFIT GYMS! click here to sign up
SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week 1/4
Phase 2 (Linear Progression) Week 0/4
Phase 3 (Clusters) Week 0/4
Phase 4
SWOD
A1) Bicep Opener 3 x 2-5 reps each position https://www.youtube.com/watch?v=MTmUnExmBXc&t=21s
A2) Bench Press 3 x 5 @ 3212
A3) Banded Lat Pull-Down with External Rotation 3 x 10 https://www.youtube.com/watch?v=kt4vDk9fkn4 but externally rotate as you pull
A4) Supinated Grip Pull-Ups 3 x Max @ 32X2 or Accumulate 6 Pull-Ups
WOD:
4 Rounds:
3 RING Muscle Ups
20 Burpees
200m Run