Month: March 2018

Training Cycles at SDA for Spring 2018

On Monday April 2nd, both the CrossFit and Strong Programs will have a new cycle. This will be a brief overview of what to expect for the next 12+ weeks of training. CrossFit Class The general focus of the cycle is on Interval training; both single and mixed modal. An example of single-modality training would …
read more

CrossFit WOD Sat March 31, 2018

Learn about the new training cycles starting on April 2 at SDA Training Cycles at SDA for Spring 2018 ————————— A. Snatch Pulls – 5 x 5 @ 80-85% snatch max Full reset on ground between reps B. Running Cindy – AMRAP 20 min: Run 200m 1 Round of Cindy Run 200m 2 Rounds of …
read more

CrossFit WOD Fri March 30, 2018

A. Strict Overhead Press Reps 8-6-4-2 (increasing to tough double) B. Front Squats Reps 4-3-2-1 (increasing to tough single) C. Reps 10-8-6-4-2 For Time (10 min cap): Front Squats (135/85, ADV 185/120) HSPU (ADV 4/2’’ deficit) ———————— STRONG PROGRAM: A. Pull-ups – Work to find 1-RM Increase loading over the course of 4-5 progressive sets …
read more

CrossFit WOD Thur March 29, 2018

A. EMOM x 16 min (alternating): 10 DB Snatch (alternate arms each rep) Sprint 100m (50m out, 50m back) Rest 4 min (till 20:00 mark) B. EMOM x 12 min (alternating): 15 Sit-ups (ADV 10 GHD) 30-40 Double-unders Rest 4 min (till 36:00 mark) C. 30 sec on, 30 sec off x 4 sets: Reverse …
read more

CrossFit WOD Wed March 28, 2018

A. AMRAP 2 min (rest 2 min) x 4 sets: Score is TOTAL PULLUPS REPS 10 Deadlifts (225/155, ADV 275/185) 10 Box Jump overs (24/20, ADV 30/24) Max Reps Pull-ups (ADV CTB) Rest 6 min (till 22:00 mark) B. AMRAP 1 min (rest 1 min) x 4 sets: Score is TOTAL BURPEE REPS 15 KBS …
read more


1827 Garnet Ave
San Diego, CA 92109

Phone Number:

All Friday evening CrossFit classes are cancelled (4,5&6). Join us instead for Friday Night Lights 5-8pm. SWEAT class will continue as usual.