Announcements:
BLACK FRIDAYCrossFit 858 Holiday GIFT CARDS!! Give the gift of fitness! CLICK HERE ENDS 12/25!!- YOGA! WOMENS CLASS! KB CLASS! All FREE with your membership! CLICK HERE
- HOLIDAY SCHEDULE:
- 12/24: 9am class,10am class, open gym 11-1pm no yoga, 12/25 CLOSED, 12/26: 9am class,10am class, open gym 11-1pm
- 12/31: 9am class,10am class, open gym 11-1pm no yoga, 1/1 CLOSED, 1/2: 9am class,10am class, open gym 11-1pm
SWOD
Wendler Program Notes:
- Determine your “base number”. Base number= 90% of your 1RM + 5lbs.
- “+” denotes do that number of reps and then as many as you can until failure
Strict press: 3×5
Set 1: 5 reps at 65% of base number
Set 2: 5 reps at 75% of base number
Set 3: 5+ reps at 85% of base number
WOD
7 Back Squats*
5 Power Cleans
800m run
3 Rounds for time
Rx: 135/95
RxA: 185/135
*Barbell comes from ground