Tuesday

Conditioning
4 Rounds:
7 Clean and Jerks (185/135)
14 Toes to Bar
21 Box Jumps (24/20)

Rowing
10 Rounds: 1:00 on / 1:00 off

Monday

We Hope Everyone had a Great Thanksgiving! 

Snatch-
Build up to a single heavy lift from blocks – set the blocks up so the bar is about knee height. (Share with someone and set up bumper plates for blocks instead)

WOD- For time
21 Power Snatch, 135/95
21 Burpees over Bar
15 OHS, 135/95
15 Burpees over Bar
9 Squat Snatches, 135/95
9 Burpees over Bar

Wednesday

No 7am today! All other classes are on!!!!! Remember we are closed Thanksgiving.  Friday one class only at 10am. 

Clean
A. 2×2 Hang Squat Clean
B. 2×2 Low Hang Squat Clean
C. 2×2 Squat Clean
D. 1 Hang Squat Clean
E. 1 Low Hang Squat Clean
F. 1 Squat Clean

WOD-
21-18-15-12-9-6-3
Front squat, 155/105 – no Rack
C2B Pull up

Gymnastics Skills-
 25 Strict HSPU
25 Kipping HSPU
10 Strict HSPU
10 Kipping HSPU

Scale Reps as needed, practice pike push-ups instead

Tuesday

Lower Body Pull
2×4 Sumo Deadlift with chains or bands
2. Conditioning
3 Rounds:
500m Row
12 Hang Power Cleans, 165/115
50 Double Unders

Monday

1. Snatch
EMOM for 10 min
1 Hang power Snatch + 1 Full Snatch

2. Squat
2×8 Front Squats
3. WOD
4 Rounds of: 
 21 Box Jumps, 24/20″
18 Wall Balls, 20/14
15 Kettlebell Swings, 1.5/1-pood
12 Burpees


This week we will have normal class time Monday - Wednesday! 
Thursday we will be closed for Thanksgiving! 
Friday- 1 class only at 10am
Saturday- 9am class normal time
Enjoy your week, and make sure you get to the gym this week before all that Turkey! 
Drop in's are always welcome!

Friday

Squat
1RM Back Squat

Gymnastics Benchmark
Your Choice of 1 set of max unbroken reps of Muscle ups or Pull ups

Conditioning
5  RFT:
7 unbroken TTB  + 7 unbroken Thrusters 95/65 + 21 unbroken Double unders
Rest :60 between rounds

Conditioning:
500m Row Time Trial

Thursday

Strength
Four sets of:
Push Press x 3-5 reps
Weighted Supinated-Grip Pull-Ups x 3-5 reps

Conditioning
For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
…
1 Wall Ball Shot
10 Ring Dips

Wednesday

1. Snatch
Work up to a heavy 3-Position Power Snatch
Pos. 1: Pockets
Pos. 2: Knees
Pos. 3: Ground
 
2. Barbell Conditioning
EMOMx7: 3 Squat Snatches

3. Conditioning
 EMOMx15
5 rounds of:
Min 1: 20/16 Cal Row
Min 2: 3-6 Strict HSPU + 3-6 Kipping HSPU
Min 3: 2 Heavy Front Squats

Next Week we will have a different class schedule posted for Thanksgiving week. So keep a look out this weekend for the class times posted. We will be closed Thanksgiving Day!

Tuesday

Skill- Practice C2B pull-ups - 3 sets of as many Reps as you can (no more then 30 at once)
Scale- jumping , or with a light band

Rowing-  50cal Row for time. 
                Rest equal amount of time
                30 Cal Row for time
                Rest equal amount of time
                15 Cal Row for time

 WOD-
“Satan’s Whiskers”
3 RFT:
10 C2B Pull ups
10 Front Squats, 165/110 – no rack
10 Burpees

Monday

Snatch
Work up to a 1-rep heavy from the hang

Squat
2×10 Back Squats

Conditioning
15-12-9-6:
Power Clean (155/105)
TTB
Push Jerk (155/105)
BJ (24″/20″)

Friday

Strength-
10 min to work up to a heavy Backsquat
Warm up for heavy cleans for Wod

WOD-ECC Qualifier WOD 5
25min Time Cap
“Hollyman”
30 RFT:
5 Wall Balls, 20/14
3 HSPU
1 Clean,
Super RX- 225lb/155lb, RX-185lb/135lb.

Scale as needed! 

Thursday

Five sets of:
Dumbbell Shoulder Press x 4-6 reps
Dips x 6-8 reps
Farmer’s Carry 2 mailbox and back or 1 lap

Strength
Bench Press
4 sets of 10-12 reps

Conditioning
Complete as many rounds and reps as possible in 4 minutes of:
4 Strict Pull-Ups
8 Push Presses (95/65 lbs)
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Push-Ups

Visit Crush Big Soda to support California Senate Bill 203.

"The Burgener Warm-up" - [video]

Monday

Clean and Jerk
A. Work up to a heavy single Squat Clean
B. Work up to a heavy set of 2 Front Squats + 1 Jerk from a rack.
Squat
Back Squat
3×10
Conditioning:
7 RFT:
7 Power cleans, 95/65
7 Thrusters, 95/65
7 bar-facing burpees
12 min time cap!


Noah Ohlsen, 6:06, Kenneth Leverich, 6:31 - [video]

Friday

 Squat
EMOMx5: 2 Front Squat, across

Conditioning
 “ECC Qualifier WOD 4”
For Time:
30 1-arm alternating DB Snatches, 70/50
100 Double Unders
20 1-arm alternating DB Snatches, 70/50
100 Double Unders
10 1-arm alternating DB Snatches, 70/50
100 Double Unders

Please make all Payments for November by today or Saturday. All payments are due by the 5th of the month. 

Megan will be doing a partner competition Saturday with Laura at Crossfit Roseville. They go at 1:20...for 90min with 5 min breaks in between 4 wods! 

Thursday

Strength or Skill
Make-up from anything you missed this week.

Bench-8- 5-5-3-3-2-2

 Complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots (20/12 lbs)


Thursdays are our Rest/Active Recovery Days at our gym. It is a good time to do cardio such as rowing, running, and light activities. Also a good day to make up whatever you missed at the start of the week, and work on your mobility! 

Check out Taylar at the Mud Run on Sunday climbing over the high walls!

Wednesday

1. Snatch
A. OHS, quickly work up to a heavy single
B. Snatch Balance, quickly work up to a heavy single
C. Hang Squat Snatch, quickly work up to a heavy single

Conditioning
Against a 2-minute running clock, complete:
Row 300 Meters
95/65 lb Power Snatch x Max reps
Rest 2 minutes between sets, and complete a total of four sets.

Tuesday

EMOMx10:
Odd: 3 Squat Clean and Jerks – you choose the weight
Even: 12 Sit Ups

Conditioning
5 RFT
7 DL, 275/185
30 Air Squats
7 Strict HSPU

Monday

Hope everyone had a fun Halloween Weekend! Time to work off all that candy!!!

1. Squats
work up to a heavy set of 5 Back Squats

WOD- 
 “Open Test”
AMRAP 20:
50 WB
50 DU
40 Box Jumps (24/20)
40 TTB
30 CTB
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatch (145/100)
10 Muscle-Ups