October 27 2017

October 27 2017

October 26, 2017 7:24 PM By InW.O.D. - Workout of the Day

Events

  • 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

Announcements:

  • Coaches Feedback Surveys are out!  Give us anonymous feedback please!  CLICK HERE
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
SWOD:
A1) Serratus Anterior Foam Roller Slides 3 x 10 https://www.youtube.com/watch?v=hyfb9x7VJWE&t=7s  
A2) Kneeling DB Press 3 x 10 @ 2212 (10 each)
A4) Supinated Barbell Bent-Over Row 3 x 10 @ 2212
WOD:
AMRAP 8:
Ascending Ladder:  
Bar MU 1-2-3-4-5-…
Shoulder to Overhead (135/95) 4-8-12-16-20-…