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 2/4
Phase 2 (Linear Progression) Week 0/4
Phase 3 (Clusters) Week 0/4
Phase 4
Monday:
SWOD:
A1) External Oblique Opener 3 x 10 Pulses https://www.youtube.com/watch?v=uihlk3ki78M
A2) Front Squat 3 x 6 @ 3311
A3) GHD Sit-Ups or Weighted V-Ups 3 x 12-15
A4) Alternating Cossack Squats 3 x 10 (5 each)
WOD:
5 Rounds:
10 DB Hang Squat Cleans(40/30)
200m Run