Thursday

Strength

Back Squats

Work up to 3 sets of 1 at 90% or more

W.O.D.
Team DT

10 Rounds
12 Deadlifts (155/105)

9 Hang Power Cleans
6 Push Jerk

The athletes will switch on and off movements meaning, athlete A does the deadlifts, athlete B does the cleans, and athlete A does the push jerk. The next round everything flip-flops.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J. 

Affiliate Cup Champions: Hack's Pack Ute - [video]

Wednesday

"I want to be the best."
Garret Fisher's rookie campaign at the CrossFit Games ended with a fifth-place finish overall. He collected six top-10 finishes including fourth on Row 1 (6:37.6). At 22 years old, Fisher was the second youngest competitor at the Games this year. He started doing CrossFit at the age of 15. -From CrossFit Games.com

Strength
15min to work up to 2 deads at 85-90%+ 1rm

W.O.D.

10 min Amrap
6 Deads @ 50%
8 Strict Chin Ups
25 Double Unders

10 min Amrap
6 OHS @ 50% Max Snatch
8 T2B
25 Double Unders

Skill/ Challenge
500m Row 

Fittest Man On Earth: Rich Froning - [video]

Tonight the 6:30pm class has been cancelled. So we decided to have a class tomorrow at 6:30 to make up for it! 

Tuesday

Enlarge image From CrossFit .com

Samantha Briggs, The Cinco 1 Event.

Skill
2 Min Max Double unders

Strength
Hang Clean 5 5 3 3

Press 5 5 3 3 3

 W.O.D.

“Partner Angie“

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Complete each exercise before moving to the next. Use a partner, scale the reps, or both. If you have a burning desire in your heart to do this individually I will plan on it for next week.

Fittest Woman On Earth: Samantha Briggs - [video]

Monday

Enlarge image

Rich Froning, wins his 3rd CrossFit Games in a Row

Strength
Front Squat 5 5 5 5
Push Press 3 3 3 3 3

W.O.D.
Run 800m
15 Toes to Bar
20 KB Swing
Run 400m
20 T2B
25 KB Swing
Run 200m
25 T2B
30 KB Swing

Saturday

Enlarge image From CrossFit.com

Women's ZigZag Sprint, final heat.

---

Watch the Live stream of the CrossFit Games [Domestic, International], Live CrossFit Games Update Show at 9:30 p.m. PT and continuous coverage on the Games site.

W.O.D.
400m run
25 Burpees
400m Run
25 Jumping Lunges
400m Run
25 Squats
400m run
25 Sit Ups

Friday

Strength
Bench 8 8 8 5 3
Rack Lunges (Each Leg) 8 8 8 8

W.O.D.
6 Rounds
10 Thrusters (95/65)
15 Sit Ups
Run 1 Lap

Thursday

CrossFit Games competitors had to row a half marathon (21,097m) yesterday. Jason Khalipa beat the rest of the men finishing at 1 hour 18 min. Samantha Briggs had the fastest time for the women at 1 hour 27min.  Sam Briggs' half marathon time (1:27:47) would have ranked her 2nd in the world for lightweight rowers in the 2013 season.  Her 2k time (7:17) would have been good enough for 8th in the world. Read More here.

Strength
Clean & Jerk  3 3 1 1 1
DeadLift 4 4 4 4 4

W.O.D.
4 Rounds
8 Power Cleans (165/105)
12 C2B Pull Ups

Stabilization
Push Press 3 3 3 3 3

10 Things Americans eat that are banned elsewhere

Wednesday

Strength
Find Max Snatch

W.O.D.
4 Rounds
10 Power Snatch (95/65)
15 Wall Ball to a 10′ Target (Both men and women)
20 KB Swings 24/16 kg
25 Sit Ups
30 Double Unders

How Do You Beat Rich Froning? - [video]
Tune in to the Live CrossFit Games Update Show at 7:30 p.m. PT along with continuous coverage on the Games site.
Amanda Allen Talks Masters - [video]

Tuesday

Strength
1)Back Squat  10 8 8 8 5

2a)K.B. Press 4 Sets  4-6 Reps Each arm

2b)Romanian Deadlift  5 5 3 3

W.O.D.
15 Min AMRAP  Grab a Partner, Alternate Rounds and get after it!
3 Man Makers  (Demo from Reebok CrossFit One)
6 Burpee Pull Ups
9 Box Jumps (24/20)

Midline
Tabata Tuck hold from bar with Plate on Knees

CrossFit Games Announcement 

Monday

Strength
Find Max Front Squat

W.O.D.
4 Individually Timed Rounds

7 Deadlifts  135/95
7 Front Squats
7 Push Press

Sprint 400m

Rest 2-3 min

Stabilization:
50 OVH Squats

"Believe" with Zach Forrest- [video]

Kids Class Starting July 23rd

New Session of Kids class will Start this coming Tuesday the 23rd. It will be the same days Tuesday and Thursdays at 9am. If your kid was already coming it will be $30.00 again. Same price for new kids. There will be a total of 6 classes. Ages 6 to 13 only. The last day of Class will be August 8th. If there are any other questions please contact Megan Nichols @ megnichols06@yahoo.com, or call (916) 390 4037

Saturday

 A few of the fabulous CFCP ladies

Strength
Make Up

Partner W.O.D.
3 Rounds
15 Wall Ball
10 Burpees
 Then
30 Axle Bar Shoulder to OVH
40 Axle Bar Deadlift
50 Pull Ups
60 Push Ups
Then 3 Rounds
Run 2 Laps
10 Med Ball Toss Sit Ups
10 Ovh Squats
10 Burpees

Friday

Strength
Back Squat 10 8 8 8
Push Press 5 3 3 1 1

W.O.D.
3 Rounds
4 Power Clean  (185/125)
8 Bar Facing Burpees
Then 3 Rounds
20 D.B. or K.B.  Lunges (55/35)
15 Toes 2 Bar

Fourth Games Event Announcement
"Mistakes and Forgiveness" with Austin Malleolo - [video] 
The 5 Women to Watch at the 2013 Reebok CrossFit Games
How to skip leg day

Thursday

Strength  
DeadLift    20  5  5  5  3  3

W.O.D.
150 Single Unders  then 8 rounds or 20 min
10 Mountain Climbers   (on a 2 count)
8 Evil Wheels (barbell rollout)
6 D.B. Snatch (70/40)
30m Farmer Carry (220/140)

Third Games Event Announcement

Wednesday

Please bring or wear your high socks for today's workout it has Rope Climbs in it! 

Strength- 10 min on each to find your 3 Rep Max
Power Snatch
Power Clean

W.O.D.  10 min AMRAP
3 Sqaut Cleans
1 Rope Climb
5 Squat Cleans
2 Rope Climbs
7 Squat Cleans
3 Rope Climbs
9 Squat Cleans
4 Rope Climbs 
11 ........ and keep going

Second Games Event Announcement

Tuesday

                    
Strength-
Bench 5-5-3-3-3
(20 sit-ups in between each set of bench)
Overhead Squats 3-3-3-3

W.O.D
12 min A.M.R.A.P (team workout) 3 people a team:
7 Front Squats 115/75
28 Double Unders
7 T2B

One person does a round, while the other 2 people hold the bar. If bar is dropped or touches ground at all each person has to do 8 Burpees. It is a Fun one! Holding that bar gets tough! Good Luck!

First 2013 Event Announcement From The StubHub Center - [video]

Monday

Happy Birthday Kristen! We hope you had fun yesterday!

Strength
Split Press 5 5 5 3 3
EMOM 8 min 2 hang clean and 10 Push ups

B Day W.O.D.
4 Rounds
7 Clean & Jerk (135/95)
14 Pull Ups
28 Double Unders.

"Loading The Hamstrings" with Coach Burgener - video [ipod] [mov] [HD mov]

Saturday

With a partner complete 65 reps of the following in a order of your choice
H.R. Push Ups
Air Squats
Pull Ups
Axle Bar Dead Lifts (175/95)
Axle Bar SDHP   (95/55)
Tire Flips
K.B. Snatches  (53/35)
Walking OVH Lunges 45/25
200m Sled Push/Drag
Row 1K

Friday

Skill
OVH Squats
Snatch Balance
Make Up
Mobility

W.O.D.
2 Rounds With a Partner for time and max reps
One partner runs 1 Lap while the other does
Push Press (115/75)
K.B. Swings
Box Jumps
1 Lap OVH Barbell Carry

Thursday

Strength
5 Sets of M.E. Unbroken Strict Pull ups.  60 Sec rest between Sets
Push Jerk 2 2 2 2 2
Split Jerk 1 1 1 1 1     All Jerks 1-2 Min Rest
Post score for lowest set of Pull Ups and heaviest load on both style of Jerks follow rest times strictly.

W.O.D.
45 Double Unders
35 Toes 2 Bar
25 Front Squats (115/75)
15 Hand Stand Push Ups
10 Hang Power Snatches
Run 400m
10 Hang Power Snatches
15 HSPU
25 Front Squats
35 Toes 2 Bar
45 Double Unders

Don’t be a CrossFit A$#hole 6 Tips to Be a Good CrossFitter

144lbs: Why Female Athletes Should Toss the Scale and Get a New Perspective

"Poor Diet Sinks U.S. in Health Rankings" by Andrea Cecil, CrossFit Journal article [pdf]

Wednesday

Starting tomorrow the 8am class will be back on with Megan. But only on Tuesday and Thursday until at least the end of August. We have the Oakridge Volleyball team training at 8am, 9am on Monday, Wednesday's and Friday's. Also, do not forget tonight we have a 6:30pm class ! Every Monday and Wednesday nights with Kim!


Strength- Back Squats, Every min. on the min. for 10 min, 3 reps

Tuesday

  Some pics from the work put in this past weekend

Strength
Bench 5-5-5-5-5
Deadlift's 3-3-3 +
W.O.D.
12-10-8-6-4-5 reps of
Deadlift (225/155)
Pull Ups
Box Jumps (24/20")