SWOD is open to community athletes who have been CrossFitting for 6+ months.
Programming listed here is subject to change at any time based on athlete response.
To better serve our varying SWOD community, we are trying a little experiment in programming style. Read all about it here.
Back Squat
1x10 1x8 2x6 (hevier than last time)
Barbell Hip Raises
3x12 AHAP
Strict Variation Pullup Sets
5:5:5 x 3
10 Position Plank Hold
(Imagine all the possibilities of planks. You get to hold them for an extended time until Coach Trent is satisfied.)
SoMa's original and San Francisco's best CrossFit, Olympic Lifting, and Powerlifting gym since 2010.
