Friday

Strength (choose 2)
Snatch
65%/4
70%/4
75%/4
(80%/3)2
(85%/1)3
 
Clean & Jerk
65%/3+1
70%/3+1
75%/3+1
(80%/2+1)2
(85%/1)3 

Back Squat
79%/4
84%/1
79%/4
87%/1
79%/4
90%/1

Conditioning
10 Ring MU
150 DU
20 Squat Snatch (135/95#)
150 DU
10 Ring MU

Thursday

Strength
Deadlift
2 sets of 20

Conditioning
21-15-9
Wall Balls
Burpee box jumps

Wednesday

Hang Clean
60%/3
65%/3
(70%/3)3 

Split Jerk
60%/3
70%/3
75%/3
(80%/3)2

Conditioning
3 Rounds (22 min)
2 min max row/ bike
2 min max bike/ row
2 min shuttle runs
2 min rest

Tuesday

Gymnastics Conditioning
(Choose one)  Can also scale to d.b. push press
3 sets of 21 unbroken Kipping HSPU
4 sets of 18 unbroken Kipping HSPU
5 sets of 15 unbroken Kipping HSPU
6 sets of 12 unbroken Kipping HSPU
Rest as needed between sets

Condtitioning

For time:
5 Rounds of Cindy*
directly into:
3 Rounds of DT**
Directly into:
1,000m Row
*1 Round of "Cindy": 5 Pull-ups + 10 Push-ups + 15 Air Squats
**1 Round of "DT": 12 DL + 9 HPC + 6 PJ (155/105)

1:30 of AMRAP of Bar Facing Burpees
Rest 1 minute
1:00 of AMRAP of Bar Facing Burpees
Rest :30
:30 of AMRAP of Bar Facing Burpees

Friday

There will be no 4:30pm. or 5:30pm Class Tonight! Hope to see everyone this morning, or for tomorrow's Christmas Eve WOD at 9am! Wear your Ugly Sweater, or Christmas Swag to do the 12 Days of Christmas workout! 

Schedule-
Fri- 5am, 8am, 9am only
Sat- 9am only
Sun- Closed (X-Mas)
Monday 26th- 9am only, and Open Gym from 10am to 11am

Merry Christmas!

Thursday

Cfcp Bootcamp!  Classes will meet Monday and Thursday evenings at 6:30 and also Saturday morning at 10:30. These classes will be full body work to improve your overall fitness in a short amount of time. You will get the same fun environment and group atmosphere that works so well in our CrossFit classes. You will get in shape doing Boot Camp workouts that incorporate ropes, medicine balls, boxes, Kettlebells, and more. The price will be $90 a month or $15 for a drop in. Call or Email Scott at 530 748 9546 to reserve your spot!

No 7am today!

Thursday Crossfit
Strength
Bench 5 5 5 3 3
Pull Up Practice
work on kip, butterfly, strict, weighted

Conditioning
"Death By"
Wall Balls and
Burpees
1 of each the first min. 2 of each the 2nd. until you can't continue.

Core

Wednesday

Wednesday CrossFit
Power Clean + Power Jerk
60%/2+1
70%/2+1
(75%/2+1)3

Clean Pull
(100%/3)4

Front Squat
75%/3
80%/1
75%/3
83%/1
75%/3
85%/1

Conditioning
AMRAP 3:
75 DU Buy-In
15 Deadlifts (185/135#)
15 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in
10 Deadlifts (225/155#)
10 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in
5 Deadlifts (275/185#)
5 Bar Facing Burpees

Tuesday

Get your Holiday Sweater Ready For this Saturday's work out! 9am

Row Conditioning
5 Rounds:
1:40 on, :20 off
*Rest 2 min rest after round 5
*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.
Record total meters.

10 Min Skill Practice

Conditioning
3 Rounds:
500 Meter Row/ 400m run/ 3 Lap Run
12 Push Jerks (155/105#)
15 T2B

Monday

1. Power Snatch
60%/3
65%/3
70%/3
(75%/3)3

2. Snatch Pull
(100%/3)4

3. Back Squat
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1

WOD-
"Elizabeth"
 21-15-9:
Squat Cleans, 135/95
Ring Dips

Thursday

Split Jerk
find 1rm

Conditioning
emom 10 rounds (30 min)
12/10 Cal Row
10 Burpees
50 Double Unders

Wednesday

Deadlift
(75%/3)3

Back Squat
(65%/2)3

Conditioning
3RFT:
15 Calorie Row
15 Kipping HPSU
15 C2B

Tuesday

 Conditioning
"The Chief"
5 Rounds:
AMRAP 3:
3 Power Clean (135/95#)
6 Push-ups
9 Air Squats
*Rest 1:00 after each round

Core 
tabata surprise

Monday

 Power Snatch
(65%/2)3 

Snatch Pull
(75%/3)3

Overhead Squat
(65%/3)3

Conditioning
For time:
30 Box Jumps (24/20)
30 C2B Pull-ups
30 KB Swings (1.5/1 Pood)
30 Front Squats (115/80#)
30 T2B
30 Push Press (115/80#)
30 Deadlifts (115/80#)
30 Wallballs (20/14#)
30 Burpees
30 Double-unders

Thursday

1-2-3-4-5-6-7-8-9-10
Knee to Elbow/ if you can link t2b together do ghd sit ups
Wall Slide
in between each round
Seated 1 arm d.b. press 5 each side

Work up to a heavy deadlift

Tabata 4 rounds each movement then switch
K.b. Swing
Squat sit
Push Up Plank hold
Handstand Hold
Bar Hang

Then
4 rounds
Hip Extension/ Superman x 8
Strict Toes 2 bar x8
 

Wednesday

Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/3+1)2
 
Front Squat
70%/5
(75%/5)3

Conditioning 
EMOM x5
7 TTB + 7 OHS (95/65#)
Row 15/12 cal Row
60 Double Unders

Monday

Snatch or Push Press
60%/3
65%/3
70%/3
75%/3
(80%/3)2

Back Squat
70%/8
75%/8
78%/8

WOD-
4RFT:
21 Wallballs (20/14#)
18 Hang Power Snatches (75/55#)
15 Bar Facing Burpees
12 C2B PU

Friday

Please get all your December Fees in today or tomorrow! Thank you!

 WOD-
"Open 16.4"
AMRAP 13:
55 Deadlifts (225/155)
55 Wallballs (20/14) *Girls to a 9' Target
55 Calorie Row
55 HSPU

New CFCP T-Shirts are $25, and the light weight hoodies are $35 get them while they last!

Thursday

Bench Press
5 x 5

Conditioning
3 Rounds
1 min max at each
Double Unders
K.b Swings
Ghd Sit ups/ Toes to Bar / Sit Ups
Strict Pull Ups
Shuttle runs

Wednesday

Deadlift
3 3 3 3
 or

Snatch
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)3
(3 snatches + 1 ohs)

Back Squat
(70%/5)4

 Conditioning
3 Rounds Bergeron Beep Test*
50/40 Cal Row
3 Rounds Bergeron Beep Test
50/40 Cal Row
3 Rounds Bergeron Beep Test
*BBT = 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

Tuesday

Conditioning AMRAP 3:
15 Calorie Bike
15 Power Cleans (115/85#)
Rest 3:00
AMRAP 3:00
12 Calorie Bike
12 Power Cleans (135/95#)
Rest 3:00
AMRAP 3:00
9 Calorie Bike
9 Power Cleans (155/105#)

Can also sub rowing or running a lap


Gymnastics Conditioning
EMOMx20:
Odd: 18/15 Calorie Row
Even: 6 Push Press or Kipping Deficit HSPU - you choose the deficit

Monday

Snatch
60%/3
65%/3
70%/3
(75%/3)3

Back Squat
(70%/8)3

Or Push Press instead of Snatch
5,5,5,5

 Conditioning
4 RFT:
5 Ring Muscle-ups
10 Squat Snatches (115/85#)
15 BJO (24/20")

Tuesday

 All Normal Class times today and tomorrow! Thursday for Thanksgiving we will be closed! Friday we will only have 1 class at 9am, and open gym from 10am to 11am!

Here is an example of a pike push up. We have almost stopped using this as an option because we don't see them done correctly. If you want to do these this is what they need to look like. Otherwise you will be better off using dumbbells.

"Freedom Sauce"
AMRAP 3:
21 Overhead Squats (95/65#)
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
18 Overhead Squats (115/80#)
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
15 Overhead Squats (135/95#)
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
12 Overhead Squats (155/105#)
12 Over-the-Erg Burpees
Max Calorie Row

Gymnastics Conditioning
Choose one of the following:
A.  3 sets of 15 unbroken Strict HSPU
B.  4 sets of 12 unbroken Strict HSPU
C.  5 sets of 9 unbroken Strict HSPU
D.  6 sets of 6 unbroken Strict HSPU
Rest 1 minute between sets

Toes-To-Bar

Tuesday

Toes-To-Bar

Monday

Strength (Choose 2)
Snatch
60%/3
65%/3
(70%/3)3

Snatch Pull
(85%/3)4 

Back Squat
(65%/8)3

Push Press
60%/3
65%/3
(70%/3)3

Conditioning
AMRAP 15:
30 DU
15 Power Cleans (135/95#)
30 DU
15 T2B

Link to watch CrossFit Invitational 

Friday

Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1
Heavy Single (limit to 3 attempts)

Clean & Jerk
65%/2
70%/2
75%/2
80%/1
90%/1
Heavy Single (limit to 3 attempts)

Conditioning
1. 
10-9-8-7-6-5-4-3-2-1 reps of
Bench Press
Strict or weighted pull up
2.
"Angry Annie"
50-40-30-20-10
Double Unders
25-20-15-10-5
Toes 2 Bar

Thursday

Strength
Split Press
3 3 3 3

Conditioning
30 min cap
Teams of 3 or 4
6k Row
400 Sit Ups
300 K.B. Swings 53/35
200 Overhead Lunges 45/35
100 Burpees

Can work simultaneously 

Wednesday

Clean & Jerk
60%/2
65%/2
(70%/2)3

Clean Pull
(80%/3)4
 
Front Squat
(70%/3)4

Conditioning
For time:
30 C2B Pull-ups
30 Overhead Squats (95/65#)
20 Bar Muscle ups
20 Overhead Squats (135/95#)
10 Ring Muscle-ups
10 Overhead Squats (185/135#)

Tuesday

Row 
1k for time
Bench Press
5 5 5 5

Conditioning
5 Rounds
15 Deadlift
10 Shoulder 2 Overhead
Run 1 Lap
Use an axle bar. Men with 45lb plates women 25lb

Monday

Friday

 Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1
 
Clean & Jerk
65%/2
70%/2
75%/2
80%/1
90%/1
 
Back Squat
60%/3
70%/3
75%/3
80%3
(85%/3)2

Conditioning
"22"
AMRAP 22:
22 Wallballs (20/14#)
22 Power Snatch (75/55#)
22 Box Jumps (24/20")
22 Push Press (75/55#)
22 Calorie Row

Please sub any movements you feel necessary. 22 veterans a day commit suicide, at  22 minutes into the WOD, everyone will stop and take a 2 minute moment of silence for those who have died in the veteran suicide epidemic.

Thursday

Strength
Snatch Grip Press from back
3 3 3 3
Split Jerk from back
1 1 1 1 1
Bench Press
3 3 3 3

Emom 20 Min
min 1 10 Hang Power Snatch 75/55
min 2 15 Push Ups     
min 3 20 Sit Ups
min 4 max Shuttle Runs

Wednesday

Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/3+1)2

Clean Pull
(95%/3)4

Front Squat
(78%/4)5

Conditioning
For time:
10-9-8-7-6-5-4-3-2-1
Push Press (115/75)
Pull Ups
Burpess

Tuesday

AMRAP 4
"Fran"
21-15-9
Thrusters (95/65#)
Pull-ups
Rest 4:00
AMRAP 4
"Diane"
21-15-9
Deadlifts (225/155#)
Handstand Push-ups
Rest 4:00
AMRAP 4:
"Grace"
30 Clean & Jerks (135/95#)

 Core
E3MOMX3
20 sec Hollow rock or hold
20 Sec Arch Rock or hold
40 Sec bar hang
40 sec handstand

Monday

Strength
(chose 2)
Strict Press 
4 4 4 4 4

Snatch
60%/4
70%/4
75%/4
(80%/4)2
Snatch Pull
(95%/3)4
Back Squat
(80%/4)5
Conditioning
"Nasty Girls"
3 RFT:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95#)

Friday

1. Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
2.  Clean & Jerk
65%/2
70%/2
75%/2
80%/1
85%/1
3.  Back Squat
60%/3
70%/3
75%/3
(80%3)3
4.  Conditioning
AMRAP 15:
60 Double-unders
30 Wallballs (20/14#)
15 Deadlifts (245/165#)

Thursday

Strength
Deadlift 
3 3 3 3 3

Conditioning
3 Rounds
15 Toes 2 Bar
10 K.B. Snatches left Arm  (53/35)
10 K.B. Snatches Right Arm
1 Peg Board Climb

Scale Peg Board to 8 Strict Pull Ups

K.B. Snatch Demo

Wednesday

 Great Costumes Nicci and Colin!

 Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)2
  
  Front Squat
(75%/4)5

 Barbell Conditioning
"Big Clean Complex"
6 Sets:
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Push Press
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Push Jerk
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Split Jerk
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds                                                                           

Tuesday

We Hope Everyone had a Fun Halloween! 
Now get back in the gym to work off all that candy :)

WOD
AMRAP 4:
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:00
AMRAP 4:
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Cal Row
15 Burpees
15 Pull-ups

2.  Stamina Conditioning
EMOMx7:
6 C2B Pull-ups
30 Double-unders

Thursday

Strength
Deadlifts
work up to a heavy set of 5

 Conditioning
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.

Wednesday

Clean & Jerk
60%/2+1
65%/2+1
70%/2+1
(75%/2+1)2 
(2 cleans + 1 Jerk)

Front Squat
(70%/4)5

Conditioning
AMRAP 20:
5 Bar Muscle-ups
10 Chest Slapping Push-ups
15 Air Squats
20 Calorie Row

Tuesday

Conditioning
"Bouncy House"
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65#)
9 Hang Power Cleans (95/65#)
6 Jerks (95/65#)
Time remaining: Max Calorie Bike
Rest 4:00
AMRAP 4:
2 Rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/155#)
6 Jerks (135/95##)
Time remaining: Max Calorie Bike
Rest 4:00
AMRAP 4
1 Round:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Jerks (155/105#)
Time remaining: Max Calorie Bike

Gymnastics Conditioning
Ninjas:  EMOMx7: 12 unbroken HSPU
Advanced:  EMOMx7:  9 unbroken HSPU
Intermediate:  EMOMx7: 6 unbroken HSPU
Beginner:  EMOMx7: 3 unbroken HSPU
*Complete as many reps as possible with Strict HSPU before switching over to kipping without coming off the wall

Monday

Happy Birthday to Ian!! (yesterday) and awesome job to our competitors over the weekend!! Dakota, Jordon, Ady and Jessica. You guys all killed it and also showed great sportsman ship even while dealing with an odd scoring system.

Snatch
A. 1x3 at 60%
B. 1x3 at 70%
C. 3x3 at 75%
*All reps are drop from the top

Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%
  
Conditioning
3RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20
  
Gymnastics Pull Conditioning
For time:
Ninjas: 5x6 unbroken Muscle ups, rest as needed between sets
Advanced: 6x5 unbroken Muscle ups, rest as needed between sets
Intermediate: 10x3 unbroken Muscle ups, rest as needed between sets
Novice: 15x2 unbroken Muscle ups, rest as needed between sets
*Compare times to last Monday. The goal isn't to beat your time, but to simple compare and learn.

Friday

SATURDAY- We have 2 teams competing at level 10 CrossFit in Oroville. There will still be a 9am class with Troy.

Coach Jordon and Dakota  - intermediate division
Jessica and Ady- beginner division (this is Jessica's 1st comp)!
We are very proud of you guys, and all your hard work in the gym. Good luck guys!

Thursday

 Happy Birthday Taylar!!

Make Up

Conditioining
 26 T2B
10 Clean and Jerk 185/125
20 Deadlifts
Row 1990 meters
20 Deadlifts
10 Clean and Jerk
26 T2B

*If you row at the beginning or end of the workout. complete 2 rounds in order

Member Monday

Name: Damon Le Roy
Age: 40
Occupation: Information Security
Hometown: San Luis Obispo, CA
 
How did you find Crossfit?
I don't remember, I had read about it online and a friend from college did it. I found the website for CFCP but it was over a year before I had the courage to contact Scott to try it.
 
What is your athletic background?
Wrestling in high school, kegstands in college, desk jockey ever since.
 
Which class time do you usually attend?
All of them except 5am. My work schedule is highly variable, I make time when I can. It's also great to go to classes run by different coaches. The small differences in the feedback I get from each really helps me understand what they're all seeing but I'm not feeling. This has been a big help for me on complicated movements.
 
When did you start CrossFit?
Spring 2015

What are your goals in CrossFit?
Increase strength with proper form. If I had to choose between form and strength, I'd choose form because injury sucks.

If you could have one superpower what would it be and why?
Incinerate objects at will by looking at them, because drones piss me off.

Share two things you are working on inside the gym.
Snatch, squat

Share two things you are working on outside of the gym.
Lower back mobility. Ocular incineration.

What's the biggest lifestyle/behavioural/health improvement have you seen from CrossFit?
For the few years leading up to starting CrossFit I had lower back pain due to inactive lifestyle and my long-hours desk job. With Scott's help and self education I have learned how to heal my back and prevent future injury. It used to take me over 5 painful minutes just to get my socks on in the morning. I now have better posture, mobility, strength and am pain free. If this were the only benefit from CrossFit it would still be worth it to me. There are many other benefits too, like being the last of my friends to wear out when we spend 9hrs loading and hauling firewood.

Coolest place you've ever CrossFitted?
CrossFit Cameron Park! I love the new location.

What is your favorite healthy meal?
Cobb Salad with no olives. I can't believe people think those briny black vomit makers are food.

What is your favorite cheat meal/snack?
Spinach. I usually stick to a high protein, high fat, high carb diet, but sometimes I crave a big ball of spinach that squeaks when I chew it.

What advice would you give someone who is hesitant to try CrossFit?
It's only intimidating at first. This is an a-hole free gym.

Now that you’ve been doing CrossFit, what’s one thing you could never see yourself doing again?  (workout, nutrition, lifestyle, etc.)
Squatting in running shoes.

If you could master one skill you don’t have right now, what would it be and why?
Ring muscle ups. Because I want to get them before Megan.

Favorite music/song to CrossFit to?
Short WODs: Dragonforce, Operation Ground and Pound.
Long WODs: It doesn't matter, I'm too deep in the pain cave to hear anything.

Do you have a favorite WOD or movement?
Whatever I've just finished.

Tell us something that we don’t know about you.
I have three thumbs.

Friday

 Work on Snatch or Back Squats

WOD-
AMRAP 18:
4 Bar Muscle-ups
8 Power Snatches (115/80#)
16 Box Jumps (24"/20")

Thursday

Strength
Make Up
Bench Press
Split Jerk

Conditioning
Helen
3 Rounds
400m Run
21 k.b. Swings
12 Pull Ups

Wednesday

Hang Squat Clean
3x3 at 70% - from mid thigh, drop from the top

Front SquatTriple at 82%
Single at 88%
Triple at 82%
Single at 90%
Triple at 82%
Singe at 93%

Conditioning
For time:
21 - 15 - 9
Bike for Calories
Thrusters (95/65#)
Directly into:
15 - 12 - 9
Calorie Row
Hang Squat Cleans (95/65#)
Directly into:
12 - 9 - 6
Over-the-Bar Burpees
OHS (95/65#)

Tuesday

Conditioning
EMOMx21
Min 1:  10 RDL, 50% of best DL
Min 2:  10 Kipping HSPU
Min 3:  50 Double unders

Row Conditioning
4 x 2 min row at 2k pace, 1 min rest


No 8am class today , next Tuesday 10/18 we will be adding a 7am class instead and we will not be having a 8am anymore on Tuesdays! 

Body Fat Test Truck will be here this Thursday fro 3:30 to 7pm. There are still some spots open if any of you want to sign up last min! $39 to re-test, and $49 for your first time, talk to Scott or Megan for more info.

Monday

Snatch
A.  1x3 at 60%
B.  1x3 at 70%
C.  3x3 at 75%
*All reps are drop from the top

Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%
 
Conditioning
"Glenn"
30 Clean and Jerks (135/95#)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Maybe scale to half or 3/4 of the reps

Thursday

-OPEN GYM this Sunday from 9am to 10am with Troy.
-Body Fat Truck will be at the gym next Thursday 10/13 from 3:30 to 7pm. Sign up in the binder at the gym or contact Scott to sign up or for more info @( 530) 748- 9546
-Don't forget we have a 6:30pm Class Tuesday and Thursday nights now with Kim! 
Hope everyone is having a great week! 
Megan & Scott

Tuesday

Congratulations to Taylar and Joey for getting married over the weekend! We love you Taylar have fun in Hawaii! 

Friday

 Conditioning
"Heather's 40!"
Teams of 2, AMRAP 25:
9 Rope Climbs, 40 Clean and Jerks
30 HSPU, 40 Power Snatches
76 DU, 40 Overhead Squats
1st round every barbell is 95/65
2nd round every barbell is 115/80
3rd round every barbell is 135/95
4th round every barbell is 155/105

Thursday

Skill
500m Row For Time.
Post score
Make Up/ Skill Work

Conditioning
With a Partner
20 min AMRAP
20 K.B Front Rack Lunges
30 Bro (Clapping) Push Ups
40 Pull Ups
Take K.B. Out to the asphalt
50 K.B. Swings
Sled Push across cul de sac and back

Wednesday

Happy Birthday Megan!! Love you!

Clean
A.  3 Squat Cleans at 60%
B.  3 Squat Cleans at 70%
C.  3 Squat Cleans at 75%
D.  2x2 Squat Cleans at 80%

Front Squat
A.  3 reps at 78%
B.  1 rep at 83%
C.  3 reps at 78%
D.  1 rep at 85%
E.  3 reps at 78%
F.  1 rep at 87%
  
Conditioning
800m Run
100 DU
50 Wall Balls, 20/14*
100 DU
800m Run

Tuesday

Conditioning
5 Minute Window...
60 Cal Assault Bike (100 Cals on Schwinn) + 1 Rd of Cindy
AMRAP Power Cleans, 155/105
-rest 5 mins-
5 Minute Window...
40 Cal Assault Bike (75 Cals on Schwinn) + 2 Rds of Cindy
AMRAP Power Cleans, 185/135
-5 min rest-
5 Minute Window...
20 Cal Assault Bike (100 Schwinn) + 3 Rd of Cindy
AMRAP Power Cleans, 225/155
  
Stamina Conditioning
EMOMx12
Odd:  10 C2B Pull ups
Even:  15 Wall Balls, 20/14

Monday

 Happy Birthday to Troy!!!!!

Snatch*
A.  1x2 at 60%, - pause in the bottom for 10 seconds on both reps
B.  1x2 at 70%, - pause in the bottom for 7 seconds on both reps
C.  3x3 at 75% - pause in the bottom of the first rep for 3 seconds
*All reps are drop from the top

Back Squat
5 reps at 78%
1 rep at 83%
5 reps at 78%
1 rep at 86%
5 reps at 78%
1 rep at 89%

Conditioning
800m Run
21 Squat Snatch, 95/65
400m Run
15 Squat Snatch, 95/65
200m Run
9 Squat Snatch, 95/65

Friday

Strength
Back Squat
8 8 5 5 3 3

Conditioning
AMRAP 18:
30 Thrusters (95/65)
30 Box Jump Overs, 24/20
30 Cal Row
30 TTB

Thursday

Strength
Make Up

Conditioning
50 Strict Press 95/65
Each time bar is put down do 10 burpees

Core
"Annie"
50-40-30-20-10
Double Unders
Sit Ups

Wednesday

Clean and Jerk*
A.  1x3 at 60%,
B.  1x3 at 70%,
C.  3x3 at 75%
*All reps are drop from the top

Conditioning
1 Round:
800 Meter Row
80 DU, 21 HPC (135/95)
2 Rounds:
400 Meter Row
40 DU, 15 HPC (135/95)
3 Rounds:
200 Meter Row
20 DU, 9 HPC (135/95)

Tuesday

 Conditioning
With a running clock...
AMRAP 5:
50 WB Buy-In
12 DL (185/135), 12 Barbell Burpees
... Rest 5:00...
AMRAP 5:
35 WB Buy-In
9 DL (225/155), 9 Barbell Burpees
... Rest 5:00...
AMRAP 5:
20 WB Buy-In
6 DL (275/185), 6 Barbell Burpees  

Midline
EMOMx12
4 supersets:
25 GHDSU
15 Weighted Hip Extensions
rest 2 mins between sets

Monday

Clean and Jerk
5x3 Squat Clean and Jerk at 80% - no TnG
 Back Sqat Squat
1 set of 10 Overhead Squats
 Front Squat
5x5 Front Squat at 80% across

Strength Conditioning
5 rounds NOT for time of:*
Max Rep Bench Press, Bodyweight
Max rep unbroken C2B Pull ups
No rest between movements, 3 minute rest between rounds

Frday

Front Squat
7x3 at 85%, across
 Power Clean
5x3 at 80% - No TnG

Conditioning
"The Axe"
AMRAP 12:
15 Calorie Row
12 Burpee BJ (24/20)
9 Clean and Jerks (135/95)

Thursday

Strength- Make-Up from this week, or work on a weakness

Conditioining
Tabata
Air Squats
Push Ups
Sit Ups
K.B. Swings

Wild Wednesday

Snatch-
3x2 Hang Snatch Pull + Hang Squat Snatch at 65%
3x2 Hang Snatch Pull + Hang Squat Snatch at 70%  

Snatch Pull-
3x2 Snatch Pull at 100% of best snatch - Pause 1" off the ground, unlimited rest
2x2 Snatch Pull at 110% of best snatch - Pause 1" off the ground, unlimited rest

AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
55 Calorie Bike
55 HSPU (Scale to Seated DB Press or Pikes)

Tuesday

With a running clock...
AMRAP 5:
750m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(95/65), 25 DU
Rest 5:00
AMRAP 5:
500m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(135/95), 25 DU
Rest 5:00
AMRAP 5:
250m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln (185/65), 25 DU

Monday

Clean and Jerk
5x3 Squat Clean and Jerk at 80% - no TnG

Overhead Squat
1 set of 10 Overhead Squats 

Front Squat
5x5 Front Squat at 80% across

Strength Conditioning
5 rounds NOT for time of:*
Max Rep Bench Press, Bodyweight
Max rep unbroken C2B Pull ups
No rest between movements, 3 minute rest between rounds

Friday

!. Front Squat
8x3 at 80%, across
2. Power Clean
5x3 at 75% - No TnG
3. Conditioning
21-15-9
Overhead Squat (115/80)
HSPU - Open Standards
500m Row
4. Gymnastics Conditioning
If you best set of unbroken Muscle ups is over 20 complete: 2 sets of 15+ unbroken with unlimited rest
If you best set of unbroken Muscle ups is between 15-20 reps complete: 3 sets of 10 unbroken with unlimited rest
If you best set of unbroken Muscle ups is between 10-14 reps complete: 4 sets of 7 unbroken with unlimited rest
If you best set of unbroken Muscle ups is under 10 reps complete: 5 sets of 5 unbroken with unlimited rest

Thursday

Strength
Bench
Make Up
Work on a skill or weakness

Conditioning
EMOM x7
min 1 60 Double Unders
min 2 Handstand Walk/ hold 35 seconds
min 3 10-15 Push Ups

Wednesday

Snatch
5x3 at 75%, no TnG - Pause for 5 seconds at the bottom of each squat.

Conditioning
AMRAP 20:
50 WB
50 DU
40 BJ
40 TTB
30 CTB
30 Burpees
20 Cleans (135/95)
20 Jerks (135/95)
10 Snatches (135/95)
10 Ring MU

Tuesday

Conditioning
With a running clock...
AMRAP 5:
21 Cal Row
21 DL (95/65)
Rest 5:00
AMRAP 5:
15 Cal Row
15 FS (95/65)
Rest 5:00
AMRAP 5:
9 Cal Row
9 Thrusters (95/65)

Core
4 Rounds of:
20 GHDSU
1 minute D-Ball Hold (Bear Hug Style)

Monday- Labor Day

Today we will only have one class at 9am. 
Then there will be Open Gym from 10am to 10:45am! 
Hope Everyone is having a Great Labor Day Weekend !

Friday

Squat
Front Squat 3x3 across
Back Squat 3x3 across  

Conditioning
5 Rounds:
10 C2B
10 Power Cleans, 135/95
10 Front Sqauts, 135/95
10 Jerks, 135/95

Thursday

Jessica wins our check in creativity comp! Her perseverance paid off!
Strength
Make Up
Bench Press
Push Jerk
Front Squat

Conditioning
4 rounds
400m Run
15 T2B
10 Push Press 135/85

Wednesday

Monday for LABOR DAY one Class only at 9am to 10am. Then at 10am to 11am Comp practice will be going on if people want to stay and work on something else. No night classes that Day! 


Conditioning
"DVB"
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. MB
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. MB
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent

Tuesday

Strength
Work up todays 3rm Deadlift

Conditioning
"Twister"
Running Clock...
at the 0:00
3 RFT:
10 Power Snatch, 95/65
10 Bar Burpee
at the 10:00
2 RFT
15 Power Snatch, 115/80
15 Bar facing Burpees
at the 20:00
1 RFT
30 Power Snatch, 135/95
30 Bar Burpees

Monday

Snatch
1RM with at 2 second pause 1" off the floor

Front Squat
4x6 across

Strength Conditioning
5 rounds NOT for time of:*
Max unbroken reps of Power Cleans, Bodyweight - all reps must be TnG, no resting on the ground or at the hips.  Resting in the front rack is OK.
Max unbroken reps of Strict HSPU
No rest between movements, 3 minute rest between rounds

Thursday

Strength
Bench Press 5 5 5 5 5
Weighted Pull Up 3 3 3 3

Conditioning
10-9-8-7-6-5-4-3-2-1
C2b Pull Up
Box Jump 30/24
Ring Dip
1 seated k.b. drag across gym after each round 70/53

Wednesday

 The newest member of our CFCP family, Julia Marie Bergin born 8/20/16 8lbs 8oz. Congratulations to Christy and Jack!

Snatch Complex
Work up to a heavy Complex of 1 Hang Snatch Pull + 1 Hang Squat Snatch

Conditioning
EMOMx30
Odd: 10 Deadlifts  135/95
Even: 15 Burpees

Tuesday

Conditioning
With a running clock
at the 0:00
AMRAP 5
15 Cal Assault Bike (30 Cal Schwinn)
10 TTB
at the 10:00
AMRAP 5
10 Cal Assault Bike (20 Cal Schwinn)
15 KBS, 2/1.5-pood
at the 20:00
AMRAP 5
15 Cal Row
10 Thrusters, 95/65

Monday

Reminder we are no longer having 10am classes starting today. 


 Clean
1RM with at 2 second pause 1" off the floor

Front Squat
2RM

5 RFT*:
15 unbroken Dumbbell Push Press, 50/35
12 Unbroken Dumbbell Reverse Lunges, 50/35 (6/side)
9 Unbroken Dumbbell Dead Lifts, 50/35 - all 4 heads of db must touch the ground on every rep.
*Each round must be completed as 36 unbroken reps, rest as little as possible between rounds

Friday

Conditioning
21-15-9
Dead Lifts, 225/155
Kipping HSPU, Open Standards

Conditioning
21-15-9
TTB
Row For Calories

Skill Work
For time:
200 Double unders
Rest 1 minute
100 Double unders

Thursday

Strength
Bench Press
4 x 8 for load
Handstand Practice
3 x 50'  or
4 sets of 30 second hold

Conditioning
50-40-30-20-10
rounds of
Double Unders
Sit Ups
Complete 20 Push Ups after each round

Wednesday

Mike with the Body Fat Truck will not be coming today! He is going to Re- schedule for October! He will only come if 10 people sign up! 
 
1.  Squat Conditioning
For time*:
20 Back Squats, 155/105
20 Back Squat, 185/135
20 Back Squats, 225/155
*No Racks.  1 Bar.  Rest 1 minute after completing each weight
2.  Press Conditioning
For time*:
20 Push Press, 135/95
20 Push Press, 155/105
20 Push Press, 185/135
*No Racks.  1 Bar.  Rest 1 minute after completing each weight
3.  Clean Conditioning
For time*:
20 Hang Power Clean, 155/105
20 Hang Power Clean, 185/135
20 Hang Power Clean, 205/155
*No Racks.  1 Bar.  Rest 1 minute after completing each weight
4.  Gymnastic Pull Conditioning
For time*:
20 Strict C2B Pull ups
20 Strict Pull ups
20 Kipping C2B Pull ups
Rest 1 minute after completing each set of 20.

Tuesday

1.  Conditioning
AMRAP 20 of:
15 Cal Row
15 Box Jump Overs, 24/20
15 KB Goblet Squats, 2/1.5-pood

2.  Midline Conditioning
3 Giant Sets of:
30 GHDSU
30 Hip Extensions
30 second Hollow Hold
* A giant set is not for time, but move with purpose from movement to movement.  After completing the cycle rest 2-3 mins before starting the cycle again.

Monday

Back Squat-
3x6 Across

Snatch-
work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds)

WOD-
"Tiger Blood"
3 RFT:
400m Run
10 Clean and Jerks, 135/95

Friday

Happy Birthday Coach Jordon!!!!!!!



Strength-
6x4 Back Squats, across

 Then...
Ascending Ladder for 8 Minutes:
3 Power Snatch, 3 TTB
6 Power Snatch, 6 TTB
9 Power Snatch, 9 TTB
Rx - 115/80 

 If you have time-Scale down if needed- (ex-start at 30cal)
Row Conditioning
50-40-30-20-10-20-30-40-50 Calories For time, equal work:rest

Thursday

Bench Press
3x10 Bench Press,  climbing - rest as needed

Conditioning
1 lap Farmers carry (1 K.B.)
 10-9-8-7-6-5-4-3-2-1
K.B. Swing
Burpees
Sit Ups
then
1 Lap Farmers carry

Wednesday

Who is going to be the most creative this month with pics in the gym? Looks like Leland and Fernando are already coming up with ideas. Winner will be picked Aug 31st. Must post picture on Facebook or Instagram, and check in to CrossFit Cameron Park so we can see your pictures! One winner will get half off their membership for Sept. If you already payed for 3 months,  or 6 months ect. let us know and we will make sure when its time to pay again you get half off for one month! Post as many pictures you want! Good Luck! 

1.  Strength
4x8 unbroken Cleans, climbing - rest as needed
2.  Strength Conditioning
5RFT:
5 Front Squats - you choose the weight
5 Weighted Pull ups - you choose the weight
5 Weighted Ring Dips - you choose the weight
3.  Conditioning
2 RFT:
20 Thrusters, 95/65
20 Pull ups
20 Wall Balls 20lb/14lb
20 Calorie Row

Tuesday

Strength-
Work up to a heavy triple Sumo Dead Lift with bands or chains

WOD-
3 Rounds:
60 DU
30 Cal Bike
15 Deadlifts (245/165)

Monday

With a running clock...
1.  5 minutes to work up to a heavy single Front Squat
2.  5 minutes to work up to a heavy single Muscle Snatch
3.  5 minutes to work up to a heavy single OHS
4.  5 minutes to work up to a heavy single Snatch Balance
5.  5 minutes to work up to a heavy single Squat Snatch
6.  5 minutes to work up to a heavy single Front Squat

7.  Conditioning
15 OHS, 135/95
15 C2B
15 Squat Snatches, 135/95
15 C2B
15 Front Squats, 135/95
15 C2B
15 Squat Cleans, 135/95
15 C2B

Scale weight as needed and C2B to jumping C2B pull-ups!

Friday

1.  Back Squat
1RM. Find a 1 Rep Max

2.  Gymnastics Testing
Max set of unbroken Muscle ups or Pull-Ups or both!!!

3.  Conditioning

 1 RFT:
30 Power Cleans, 225/155
30 Burpees Over the Bar
30 Calorie Assault Bike

Make Sure all payments are in by Saturday! Thank you! 

Thursday

Strength
Bench Press
4 x 8 for load (beat last week)

Conditioning
EMOM x 8

1 - 15/12 Cal on Rower
2 -  60 Double Unders
3 - 4-6 Muscle Ups

Scale Muscle ups to the level you are at-
C2B/ Ring Dips
Pull-Ups/Dips....

Friday

"Fight Gone Bad"
3 Rounds for Max Reps:
1:00 Wallballs (20/14)
1:00 SDHP (75/55)
1:00 Box Jumps (20")
1:00 Push Press (75/55)
1:00 Row (Calories)
1:00 Rest

Thursday

Strength
Bench Press
4 x 8 for load

500m Row for time

EMOM
8 Rounds

Row 15/12 Cal
15 D.B. Push Press  45/30
30 Sec Handstand Hold

Monday

 Reminder no more 10am class on Tuesdays!  We will will only have 10am M/W/F for now on! 
  
Back Squat
Running Clock:
On the 0:00 - 5 Back Squats
On the 2:00 - 4 Back Squats
On the 4:00 - 3 Back Squats
On the 6:00 - 2 Back Squats
On the 8:00 - 1 Back Squat
Build throughout.

WOD
800m Run
40 Pull-Ups
30 Thrusters
20 Calorie Row
 For Time!

Must do it order no breaking it up!  

Congrats to Katrin Davidsdottir for winning the CrossFit Games 2nd year in a row! , and the champ Mat Fraser! They both are amazing athletes! Fittest on Earth! 

Sunday

OPEN GYM TODAY 9am to 10am!!!!!!

Also starting this Tuesday July 26th we will no longer be having a 10am class.  10am will only be on M/W/F.  Tuesday and Thursday we have 8am and 9am, sorry for the inconvenience we do not have a trainer available at that time!

Friday

 Remember No 9am or 10am Class today! All other classes are on! We will be at Lake Natoma from 10am to 1pm for a Lake Workout, and paddle boarding! If you are coming all rentals require an ID, and you rent from the Sac State Aquatic Center. We will have an area set up with chairs on the beach, in the state park area off of Hazel Ave. Any other questions or confusion call Scott at 530 748 9546

Conditioning
3 Rounds of Cindy
1 Round of DT
2 rounds of Cindy
1 Round of DT
1 rounds of Cindy
1 round of DT

DT is...
12 DeadLifts
9 Hang Power Cleans
6 Push Jerks
 155lb/105lb RX

3x8 Front Squats

Gymnastics Strength
5 Rounds NOT for time of:
5 Weighted Strict Ring Dip
5 Weighted Strict Pul up

Thursday

Yesterday the Games streamed live on Facebook. Look there again today for the open ocean swim at 9am
Today is our last kids class for the summer!

Skill
EMOM for 12 min
Work on Candlestick To Flag Progression
Handstand Hold 40 Seconds
15 GHD Sit ups

Conditioning
Amrap 5 Minutes
5 Power Cleans 95/65
5 Push Press 95/65

Amrap 5 Minutes
"Cindy"

Amrap 5 Min
5 Lateral Burpees over Bar
5 Hang Power Snatch 95/65

Rest 5 Minutes in between Amraps

Wed July 20th

Few Reminders- 
Friday- Lake Day from 10 to 1pm at lake Natoma.! 9am, 10am classes will be cancelled come to the lake instead...rent stand up boards, swim, do a workout!. Anyone welcome, costs to rent stuff. Talk to Meg or Scott for any other info! 

Sunday- Open Gym July 24th with Troy from 9am to 10am

The CrossFit games have started tomorrow tune in online at crossfitgames.com...they will have it streaming live! Don't miss out, you can also re-watch it online at anytime!   Today they had the masters and teen divisions.

1. Weightlifting
Running Clock
Mins 1-8:
EMOMx8: 1 Squat Snatches (85%)
Rest 4:00
Mins 12-20:
EMOMx8: 1 Squat CJ (85%)
Rest 4:00
1 minute bike test for max cals

WOD-
150 Double unders
50 Wall Balls
100 Double unders
35 Wall Balls
50 Double unders
20 Wall Balls

Friday

Strength
3x8 Front Squats
3x8 Bench Press
2.  Conditioning
OT2:00 x 10
3 Muslce ups
5 Deads, 275/185
7 Kipping HSPU - Open Standards

*Sub for deads if sore from yesterday

Thursday

HAPPY BIRTHDAY KRISTEN! 

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

Wednesday

Running Clock
Mins 1-8:
EMOMx8: 1 Squat Snatches (85%)
Rest 4:00
Mins 12-20:
EMOMx8: 1 Squat CJ (85%)
Rest 4:00
1 minute bike test for max cals

Conditioning
150 Double unders
50 Wall Balls
100 Double unders
35 Wall Balls
50 Double unders
20 Wall Balls

Tuesday

Sumo Dead Lift
5x2 reps for max load, unlimited rest between sets

2.  Conditioning
"Surfer on Acid"
3 Rounds:
400 Meter Run
21 Burpees

Core
3x20 Weighted Sit up - feet anchored with dumbbell across chest

Monday

Snatch
EMOMx12: Hang Squat Snatch + 1 Snatch Balance + OHS
First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance
Second 4 mins are hang squat snatch
Final 4 mins are squat snatch
2.  Squat
3x10 Back Squats
3. Conditioning
"Jackie"
1000m Row
50 Thrusters, 45#
30 Pull ups

Friday

 Strength
Back Squat
5 @ 75%
3 @ 85%
Max @ 95%


Conditioning
5 RFT:
5 Squat Clean Thrusters, 135/95
10 C2B pull ups

Thursday

Strength
Press
5 @ 75%
3 @ 85%
max reps @ 95%
Push Press
work up to a 3rm

Conditioning
800m Run
50 Sit ups
100 Double Unders (200 S.U.)
50 Sit Ups
800m Run
 

Wednesday

Strength
Running Clock
Mins 1-8:
EMOMx8: 2 Squat Snatches (75%)
Rest 4:00
Mins 12-20:
EMOMx8: 2 Squat CJ (75%)
Rest 4:00
AMRAP 6 of: 3 unbroken Strict HSPU

Conditioning
3 RFT:
500m Row
9 Thrusters, 115/85

Tuesday

Strength
Deadlift
Bench Press
5@ 75%
3 @ 85%
Max Reps @ 95%

Conditioning
4 RFT:
12 Deads, 205/145
12 Burpees
12 KBS, 70/53
12 WB, 20/14

Saturday

Normal class time today at 9am! (Sat)

Monday 4th of July we are only having one class at 9am! Hope everyone has a fun, and safe weekend! 


 

Friday

Strength
Back Squat
3 @ 70 %
3 @ 80 %
max reps @ 90%

Box Squat
10 x 2 @ 65%

Conditioning
"American Dream"
AMRAP 20
1.2.3.4....
Clean, 205/145
Muscle up

Thursday

Strict Press
3 @ 70 %
3 @ 80 %
max reps @90 %

Push Press
3 3 3 3 1

Conditioning
Emom 18 min
Bike 30 seconds for distance
8  Chin Ups
15 Push Ups

Wednesday

Barbell Conditioning
With a running clock…
A. At the 0:00
EMOMx6: 3 Squat Snatches at 70%
B. At the 10:00
EMOMx6: 3 Squat Clean and Jerks at 70%
C. At the 20:00
Death by TTB
  
Conditioning 
Row 1k
or
500m x3 with 3 minutes of rest

Tuesday

Strength
Hang Squat Clean & Jerk
1-1-1-1-1 

Conditioning
4 Rounds for time of:
15 Box Jumps 24"/20"
15 Push Press 95/65
15 Hollow Rocks




Mark, Kristen and Ryan hiked to the top of Half Dome this weekend!!!! 

6:30pm Class is back on Tuesday and Thursday nights only!!!!  

Monday

Strength
Week 2 cycle 4
3 @ 70%
3 @ 80%
max reps @ 90%
Deadlift
Bench Press

Conditioning
With a running clock:
Bergeron Beep Test
EMOM for as long as possible
7 Thrusters, 75/55
7 Pull ups
7 Burpees

To Scale turn into a 10 minute amrap

Saturday

 UPDATES:

OPEN GYM TOMORROW from 9am to 10am with Troy and Jordon! Come in and get that workout in you missed this week or any make up strength! 

Also, Kids class will be starting this Tuesday June 28th, class for 10:05 to 11am , Tues and Thurs until July 21st. Cost is $50.00 per kid, $40.00 to add on a sibling, and $10 Drop in. Ages 5 to 13 only. Any other questions talk to Megan! 

 Starting JUNE 28th Tuesday the 6:30pm class is back on, only on Tuesday and Thursday nights for the rest of summer! 
 

Friday

 Strength
 Back Sqauat
5 @ 65%
5@ 75%
max reps at 85%

Conditioining
AMRAP 10 of:
10 Hang Power Snatches
10 OHS
10 Power Cleans
10 Thrusters
10 SDHP
(95/65)

Thursday

EMOM 16 min
1 40 Second Handstand hold
2 60 Double Unders
3 2-6 Strict Muscle Ups or 8 Ring Pull Through (m.u. progression)
4 20 Sit Ups

Conditioning
By yourself or with a partner
5 min AMRAP
20 Box Jumps
Max Dips with remaining time
Rest 1 min
 
5 min AMRAP
20 K.B. Swings 70/53
Max Box Jumps with remaining time
Rest 1 min 
 
5 min AMRAP
20 Dips
Max Push Ups with remaining time

Wednesday

Barbell Conditioning
With a running clock…
A. At the 0:00
EMOMx6: 3 Squat Snatches at 65%

B. At the 10:00
EMOMx6: 3 Squat Clean and Jerks at 65%

C. At the 20:00
Death by Kipping HSPU
On the first minute do 1 hspu, 2 on the second, 3 on the third.... until you can no longer complete the prescribed reps inside the minute. (The prescribed reps don't need to be unbroken.)

2.  Conditioning
7 RFT:
7 Hang Squat Cleans, 135/95
7 Bar Facing Burpees
7 C2B Pull ups

Tuesday

Strength
Deadlifts
Bench Press
5@65%
5@75%
max reps at 85%

Conditioning
5 RFT:
15 Wall Balls
9 TTB
40 Double Unders

Monday

Strength
Back Squats 3 x 2 across

Conditioinng
"Isabel"
30 Snatches for time

Core
Tabata

Friday

Strength
Box Squat
10 x 2 @50-60 %

Conditioning
"Elizabeth"
21 -15 - 9
Power Cleans
Ring Dip

Thursday

Conditioning
Run 1 Mile

Conditioning
Emom 12 min
Even
10 Wall Ball & 15 Sit Ups
Odd
40 Double Unders

Emom 12 min
Even
30 Sec Handstand Hold
10 Burpees
1 Lap
Odd
Rest

Wednesday

1. Barbell Conditioning

NOTE: This is the first week we are moving away from the power variations for these lifts. Next week we will decrease the loads, but the rep schemes get much spicer.

With a running clock…

A. At the 0:00
EMOMx8: 1 Squat Clean at 80%

B. At the 12:00
EMOMx8: 1 Squat Snatch at 80%

C. At the 25:00
21-18-15-12-9-6-3 unbroken OHS for time, 95/65

Tuesday

1. Strength (Deload Week)
Deadlift and Bench Press

5 @ 40%
5 @ 50%
5 @ 60%



 

Monday

1. Snatch
EMOMx10: 1 Squat Snatch (these can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training. Take what’s there today).

2. “Harley Love”
6 RFT:
13 Thrusters, 95/65
14 Pull-Ups

Open Gym was a success! Great job to those of you that came in Sunday morning to get in your make up work from the week :) Keep up the hard work everyone!

Saturday

OPEN GYM WITH TROY AND JORDON SUNDAY FROM 9-10am

Come work on skills, get help with movements or even just come in for some work that you missed during the week!

Friday

1. Conditioning
3 RFT:
3 Jerks, 185/135
4 FS, 185/135
5 Cleans, 185/135
30 Pull ups
40 Push ups
50 Abmat Sit ups

2. Gymnastics Conditioning
EMOMx10: 4-8 unbroken Kipping HSPU

Thursday

Strength:

Back Squat and Strict Press

5 @ 75%
3 @ 85%
max reps @ 95%

Conditioning:

3 Rounds for Time

10 Power Cleans
10 Front Squats
10 Push Jerks
(135/95)

Wednesday

1. Barbell Conditioning
With a running clock…
A. At the 0:00
EMOMx9: 1 Power Clean at 75%

B. At the 12:00
EMOMx9: 1 Power Snatch at 75%

C. At the 25:00
4×20 Unbroken Dead Lifts at 225/155 for time.

2. Stamina Training
21-18-15-12-9-6-3 unbroken Thrusters for time, 95/65