Wednesday

Congratulations to Keefe for finishing 17.1 at number 7 and Nate at number 22 in nor cal in their age group!! And Janice finished at Number 2!!!


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

Front Squat
(75%/3)3

Conditioning
AMRAP 6:
42 Double-unders
30 Wallballs (20/14#)
18 T2B
Rest 5 mins
AMRAP 6:
21 Double-unders
15 Wallballs (20/14#)
9 T2B

Tuesday

Strength
A. 3x8 Strict Press @ 60% of 1 RM
B. 3x3 Pausing Front Squat @ 60% or 1RM"

Conditioning
EMOMx8:
Odd: 15/12 Cal Bike
Even: 30 Sit-ups

Monday

Snatch
60%/2
65%/2
70%/2
(75%/2)2

Conditioning3RFT:
15 OHS (95/65#)
12 C2B
Directly into:5RFT:
50 Double Unders
8 Ring Dips

Midline
3 Rounds, NOT for time:
1:00 DB Hold (90/50#)
:20 L-Sit

Friday

1. "Open 17.1"
For time:
10 Dumbbell Snatches (50/35#)
15 Burpee Box Jump-Overs (24/20")
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs
Time Cap: 20 Minutes

We will be running the Open Wod at all the classes today! If you signed up for the Open you must have someone judge you! Good luck! You can sign up until Monday morning if you didn't already and you change your mind! We will be doing the Open Wods every Friday for the next 4 weeks.

Thursday

4:30 Class will be open gym. We hope to watch the open work out announcement live at 5


Skill Practice

Conditioning
15 Min Amrap
10 Burpees
Handstand Walk Across Gym/ Bear Crawl back and forth
20 Ball over shoulder
Sled Push Down and back 
30 Sit Ups
400m Row
 

Wedndesday

Power Clean & Power Jerk
60%/2
65%/2
70%/2

Clean Pull
(80%/3)3

Front Squat
(65%/3)3

Conditioning
EMOMx 16:
Minute 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20")
Minute 2: 15/12 Calorie Bike
Minute 3: 7 Wallballs (20/14#) + 7 C2B Pull-ups
Minute 4: 15/12 Calorie Row

Tuesday

WOD-
3 Rounds:
24 Cal Row
21 Hang Power Cleans (115/80)
18 Step-Back Lunges (115/80)
15 Over-the-Bar Burpees
  

- Gymnastics Conditioning
6x12 Kipping HSPU 
scale as needed- 

If time...
- Rowing Conditioning
3 sets of: (4x300m, :20 rest)
Rest 1:00 between sets

Monday

Normal Class times today and Boot Camp is on at 6:30pm! 


 Power Snatch & Back Squats for Strength



WOD-
 AMRAP 4:
30 DU
15 Power Snatch (75/55#)
Rest 4:00
AMRAP 4:
30 DU
12 Power Snatch (95/65#)
Rest 4:00
AMRAP 4:
30 DU
9 Power Snatch (115/85#)

Friday

1. Snatch
1RM Test

2. Clean & Jerk
1RM Test

WOD

27-21-15-9
T2B
Overhead Squats (135/95)
Over-the-Bar Burpees


If you haven't already, get signed up for the Open starts next Thursday Feb 23rd! 5 weeks, 1 workout a week! Sign up online at crossfitgames.com. Remember you can do Scaled, Teen, Masters or Rx Division! 

Thursday

Strength/Skill
Make up/ Work on a weakness

Gymnastics Conditioning
3RFT:
8 Strict C2B
8 C2B
8 Bar MU
Rest 1:00 between rounds

Conditioning
30 Power Snatches 75/55
15 Wall Balls
20 Power Snatches (95/65)
20 Wall Balls
15 Power Snatches  (115/75)
30 Wall Balls

Wednesday

Happy Dirty 30 to Colin!!

 

Tuesday

Barbell Conditioning
AMRAP 3:
3 Power Cleans (135/95#)
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:
3 Power Cleans (175/125#)
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:
3 Power Cleans (205/145#)
3 Front Squats
3 Push Jerks
  
Stamina Conditioning
4RFT:
21 OHS (95/65#)
12 Bar-Facing Burpees

Monday

Snatch
60%/2
70%/2
75%/1
80%/1
85%/1
90%/1
95%/1
(85%/1)2

Front Squat
60%/2
70%/2
75%/2
80%2
85%/2
90%/1

Conditioning
21-15-9:
DB Thrusters (50/35#)
C2B Pull-ups
Calorie Row

Friday

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

  
 Clean & Jerk
65%/1
70%/1
(75%/1)3
  
 Back Squat
(70%/3)3

WOD-
AMRAP 14:
50 Wallballs (20/14#)
40 Calorie Row
30 DB Squat Cleans (50/35#)
20 C2B Pull-ups

Thursday

Strength
Bench Press
5 5 3 3 3


Conditioning
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Hip extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

*If you don't plan on taking a day off this week consider scaling reps today

Wednesday

Power Clean & Power Jerk
60%/2
65%/2
70%/2

Front Squat
(65%/3)3

Conditioning
For time:
50 Clean & Jerks*
*EMOM: Complete 6 T2B - starting with the T2B

Tuesday

Spring Jump Start Nutrition Challenge starts next Monday, February 13th. Come to a Challenge Intro Talk at CFCP Thursday, Feb. 9th 6:30pm or Saturday, Feb. 11th 11:30am. Coach Lauren will be at the gym this week to answer any questions or concerns you might have about the challenge. Sign up here: https://goo.gl/forms/h39LNw6nX2QzP5MC2

Row Conditioning
2 sets of: 6x200m, :20 rest
Rest as needed between sets

Conditioning
"Diane"
21-15-9
Deadlift (225/155#)
HSPU

Monday

Huge Thanks to everyone that came out to compete, help, or watch on Saturday!! It was a blast!! Congratulations to all the athletes and to those that placed top of their divisions and had to stand on the tiny boxes. We hope you liked your prizes.

Conditioning
"Jackie"
1,000m Row
50 thrusters (45/35#)
30 Pull-ups

Leader Board

Heat Schedule

8:10		Paragon	Crossfit Bios
8:20	Womens Beginner	Rackzilla	Placerville Crossfit
8:30
8:40		Power Cleans and Mom Jeans	Crossfit Echelon
8:50		Sugar-Rap	Crossfit Bios
9:00		Iron Barbells	Crossfit Bios
9:10		M & M	Crossfit Bios
9:20		GI Gainz	Crossfit Cameron Park
9:30		Not Fast Just Furious	Crossfit Bios
9:40		The Big Short	Crossfit Echelon
9:50		TC's	Yuba City Crossfit
10:00
10:10	Mens Beginner	OMS	Crossfit Loomis
10:20		Echelon Jerk Squad	Crossfit Echelon
10:30		Bios Victims	Crossfit Bios
10:40		American Made	Crossfit Cameron Park
10:50		Brexit Bombers	Crossfit Bios
11:00		Jacked in the Box	Crossfit Cameron Park
11:10		Poug Lyfe	Crossfit Bios
11:20		Fear the Beards	Crossfit Determination
11:30		Isaiah 40:29	Crossfit Artistry
11:40
11:50	Womens Intermediate	Squatty Potty	Crossfit Roseville
12:00		Fineapples	Crossfit Determination
12:10		Team V3	V3 Crossfit
12:20		Guns N Buns	Crossfit Roseville
12:30		PrettyBeasty	Boxcar Crossfit
12:40		Kansas city chics	Crossfit Cameron Park
12:50		Snatchtastic!	Boxcar Crossfit
1:00		Fran's Foes	Crossfit Roseville
1:10
1:20	Mens Intermediate	Beast Mode Then Feast Mode	Corssfit Loomis
1:30		Bro Sesh	Crossfit Roseville
1:40		V3	V3 Crossfit
1:50		Save the Bees	Crossfit Determination
2:00		SquataSoreAss	Placerville Crossfit
2:10		Cameron Park Fire	None
2:20		Team Raw Dog	Boxcar Crossfit
2:30		Dennis and Phil's excellent adventure	Crossfit Camern Park
2:40		Master Gun Show	Crossfit Centurion
2:50		Here4fun	Crossfit Loomis
3:00		The EH-TEAM	Crossfit Loomis
3:10
3:20	Mens/Women Intermediate	Age Before Beauty	Placerville Crossfit
3:30		WillLiftForPopTarts	Crossfit Determination
3:40		I thought this was a 5k	Crossfit Sac
3:50
4:00		The Beauty And The Beard	Crossfit Loomis

Thursday

Gymnastics Conditioning
4RFT:
5 Strict C2B
5 C2B
5 Bar MU
Rest 1:00 between rounds

Make Up Strength

Conditioning
Emom x 5 Rounds 
Min 1 40 Double-unders
Min 2 15 Toes-to-bar
Min 3 10 Burpee Box Jumps

February Payments are due!
No Evening Classes Friday night.