Announcements
- Kids Room is now available at the Mission Gorge location! CLICK HERE to read more
- New policy: For Porsha’s best use of time, please use Mindbody to RSVP for her services the night before!
- Hoodie Preorders are up NOW!! CLICK HERE
- Programming Note: From the many 1 on 1 meetings I’ve had with you all, one of the biggest requests I received was “Help me get my first pull up”. For this, we are starting another cycle of “Focused SWODs”. For those of you who do not yet have 3 STRICT pullups, you are to continue on the Focused SWOD path-and stay with it. You are not to flip flop between the two paths. If you do have strict pullups, go the SWOD route. We will be doing more of this alternate path programming to help you reach your goals. The SWOD for the next few weeks will be focused on unilateral strength/posterior strength, applicable to pistols etc
SWOD Week 2 (unscored) (15 mins)
A1) Glute Bridges 3×12 AHAP
A2) Good Mornings 3×10 AHAP
Focused SWOD Week 2 (unscored)
A1) Pull-ups 3×10 (30X0)
A2) KB Kroc rows 3×20 AHAP
WOD
E2M for 12 min (6 sets from rack):
2 Back Squats, build to a heavy double
Score=heaviest weight for a double, not rounds
rest 3 min
E2M for 10 min (5 sets):
Hang Clean and Clean, build to heavy set
Score=heaviest weight, not rounds
*reminder: unless you see “Power” it’s always squat