Tuesday, February 28, 2017

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

Sunday, February 26, 2017

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, February 24, 2017

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.

Wednesday, February 22, 2017

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
 

Tuesday, February 21, 2017

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

Monday, February 20, 2017

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, February 17, 2017

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! 

Wednesday, February 15, 2017

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!!
 

Monday, February 13, 2017

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

Thursday, February 9, 2017

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

Wednesday, February 8, 2017

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

Tuesday, February 7, 2017

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

Monday, February 6, 2017

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

Friday, February 3, 2017

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

Wednesday, February 1, 2017

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.