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
- 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 3/4
Phase 4 (Testing)
SWOD
Front Squat Cluster 4x 2.1.1
*rest 30 seconds between clusters, rest as needed between sets (a set contains 4 reps)
WOD:
5 Rounds for time:
10 Front Rack Lunges (95/65)
7 Hang Power Snatches (95/65)