Announcements
- PRIVATE TRAINING IS NOW AVAILABLE!! CLICK HERE to read more!
- Nutrition Navigation (meal planning guidance) is launched! To read about our program and the launch contest where you can win discounted dues or FREE training, CLICK HERE
- Left Coast Rumble TEAMS registration is open!! CLICK HERE
- Retail Preorder is live: FITTED hats and SNAPBACK hats! Womens pullovers! Kill Cliff by the CASE! Omega 3 fish oil! and all Xendurance supplements! If you aren’t taking fish oil for anti inflammatory recovery or protein to help muscle growth, you need to order now! CLICK HERE: https://goo.gl/forms/FqyQ4SxxUAh9bQGr2
Upcoming Events:
- Movement Rx Clinic at Mission Gorge Saturday May 6th CLICK HERE
- NEW CLINIC CrossFit for Longevity: How to set and reach long term goals Saturday May 20th CLICK HERE
- Memorial Day Murph: Monday May 29th CLICK HERE
- Beach Day 2017 Sunday June 11th CLICK HERE
- NEW CLINIC: Mobility and Recovery Saturday June 17th CLICK HERE
SWOD Week 1/5: (30 Min)
A.Front Squat 4 x 6 @ 73 -78%
*If you don’t know your 1RM, either guess what is and work off of that or work up to a set of 6 that wasn’t easy but doable for 4 sets.
B1. Seated Double DB/KB Press 2-3 x 10-12
B2. Bent-Over Double DB/KB Row 2-3 x 10-12
WOD CLASSIC CROSSFIT (9 Min CAP)
6 Rounds:
8 DB Thrusters (40/30)
16 Ball Slams (30/20)