Announcements:
- Fit Aid and Fit Aid RX are now carried at all 3 locations. Fit Aid RX can’t be found in stores and has an extra boost of creatine to optimize muscle performance!
- Ascent Protein will be sampling their protein products Friday September 29th in the afternoon classes at Uptown
Events
- Coach Tami’s “See you later” party is THIS FRIDAY NIGHT at Mission Gorge! CLICK HERE for the invite
- Sunrise Hike at Cowles Mountain Saturday October 21st CLICK HERE for details
- The 2017 CrossFit 858 Halloween Party is Saturday October 28th at Mission Gorge CLICK HERE for details
SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week COMPLETE
Phase 2 (Linear Progression) Week COMPLETE
Phase 3 (Clusters) Week 2/4
Phase 4 (Testing)
SWOD:
Front Squat Cluster 4 x 2.2.1
*rest 30 seconds between clusters, rest as needed between sets (a set contains 6 reps)
Partner WOD
AMRAP 6min
Partner 1:
20 DB Front Rack Lunges (40/30)
10 Handstand Push-Ups
While, Partner 2:
Max Cal Row
Then, rest 3 min
2 Rounds of, and pickup where left off.Score = Calories Rowed