" SAYoga Flow!" Shoreline athletics offers a well-rounded balanced approach to elite fitness. We are pleased to announce a NEW Yoga Mobility Class with Kai at 10:45 -12:00 every Saturday. SA Members $12 Drop-in $15 Bring a friend & a mat. All levels w/ some yoga experience.
SPECIALTY CLINICS WITH MEG: Weekly specialty clinics will restart on Thursday, September 22nd at 5:30 pm. For any questions or special request on a skill please email megin@shorelinecrossfit.com.


Wednesday 09-28-16

A: Build to Heavy Pause Back Squat in 7 Attempts
B: 3 Min AMRAP of TTB / Knee Ups
C: “Karen”
150 Wall Balls For Time @20/14

Score: Write scores for A, B and C.
– Journal scores for re-testing

Conditioning Program Description


Wednesday 09-28-16


A. Pause Front Squats @ 2 secs, 3 X 3-4, rest 2 mins
– build to a moderate load focusing on form
B. Rear Foot Elevated Split Squats, 3 X 6 per leg
– If possible, make these weighted with DB Side hanging

50/40 Calorie Row
40 Wall Balls 20/14
30 Toes to Bar
20 Power Cleans 115/75-135/95
10 Front Squats 115/75-135/95
– scale this workout up or down as needed

Score: time of the day or write something positive about your workout.
Group Run 1 mile @ easy pace

Symmetry Program Description