Announcements
- 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
- PAINTBALL OUTING ON APRIL 9TH!! CLICK HERE
- Ladies Night at Uptown, Friday April 21st! CLICK HERE
- Schedule notice
- Staff meeting this Saturday April 8th, 8am classes cancelled at Miramar and Mission Gorge
SWOD: (22 Min)
(4 Min Building up to starting weight/10 Min for complex)
A. 5 Sets:
Pause Split Jerk (2 sec at bottom of dip) + Split Jerk
Rest 1:00 – 1:30 between sets
*emphasize technique over load
(8 Min for B)
B1. Single Arm Plank 2-3 x 30 sec (Each)
B2. Backwards Bear Crawl Alternating Kettlebell Handle Pull 2-3 x 45-60 sec max distance
WOD: (15-18 Min)
Every 6 Min x 3 Sets:
10 Sprawl Box Hops (20” box)
10 Kettlebell Swings (70/53)
10 Sprawl Box Hops
100m Sprint
Score=Slowest Round