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!