Wednesday

Clean and Jerk
Heavy Single
85% of Heavy Single
90% of Heavy Single

Clean Pull
(105%/2)4

Back Squat
Heavy Single
85% of Heavy Single
90% of Heavy Single
  
Conditioning
30 Bench Press (135/95#)
20 Bench Press (155/105#)
10 Bench Press (185/105#)
Rest 3:00
30 Front Squat (135/95#)
20 Front Squat (155/105#)
10 Front Squat (185/105#)
Rest 3:00
30 Deads (185/135#)
20 Deads (225/155#)
10 Deads (275/185#)

Tuesday

“Most people think that they’re training, but they’re actually competing, If, after a training session, you’re concerned with the scores of other athletes or whether you beat your PR, you’re competing" - Ben Bergeron

Row Conditioning
3 sets of: 5x200m, :20 rest
Rest as needed between sets
 
Gymnastics Conditioning
5x15 Kipping HSPU
Rest 1:00 between sets
  
Conditioning
5RFT:
10 Power Cleans (135/95#)
10 Bar-Facing Burpees

Monday

Ready to SIGN UP!?! Click Here

How do I get started?

Come to a Challenge Intro Talk to learn the challenge guidelines, what to eat, and to get your questions answered.

Intro and Paleo Knowledge Bomb Thursday Feb. 9th 6:30pm

Intro-Paleo Knowledge Bomb Saturday Feb. 11th11:30am  

*Can’t make it to the Intro Talk? Email Coach Lauren: info@2besetfree.com

What do I get if I sign up?

• Paleo Knowledge Bomb Group Talk– Everything you need to get started on your 6 weeks.
• 1st week menu and shopping list to get you started.
• Pre – Post Challenge Benchmark WODs.
• Measurements and optional photos.
• Real time food log with weekly email feedback.
• Submit unlimited email questions throughout challenge.
• Facebook group with recipe share.
• Face to face availability with Coach Lauren on coaching days.
• PRIZES – The more participants the more prizing places. Sign up your friends!

How much does it cost?

$150 for the entire 6 weeks. Just $3 a day!

Cash or Check please

Dates

- Challenge Starts Monday, February 13th

- Week 1 Benchmark WOD

Monday, Feb. 13th 7:30pm CFCP

- Week 6 Benchmark WOD

Sunday, March. 26th 11:00am CFCP

- Challenge Ends Sunday, March 26th.

- Winners and prized announced on FaceBook Wednesday, March 29th.

Have more questions?

Come to the Intro Talk or email Coach Lauren info@2besetfree.com

Ready to SIGN UP!?! Click Here

Super Bowl Shootout Heat Schedule

8:20	Womens Beginner	Rackzilla	Placerville Crossfit
8:30		Paragon	Crossfit Bios
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	Crossfit 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 Cameron 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		Team Dotts	Pacific Strength and Conditioning
4:00		The Beauty And The Beard	Crossfit Loomis

Friday

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

Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1

Conditioning
3RFT:
20 Calorie Row
80' Sled Push
40' Handstand Walk
20 D-Ball Shoulders (90/40#)

Thursday

Strength
Work up to a heavy Split Jerk
Make up

Conditioning
7 min Amrap By yourself or with a partner
3-6-9-12-15-18-21-24 Reps of
Power Clean 135/95
Front Squat
Pull Up
Toes 2 Bar

3 min Rest then
7 Min Amrap 
3-6-9-12-15-18-21-24 Reps of
Hang Clean 135/95
Shoulder to Overhead
Burpees

Monday

Boot Camp tonight with Megan at 6:30pm to 7:15pm! Any Fitness level welcome! $10 drop in if you are not a Crossfit member, or $90 for 1 month! Monday, Wednesdays at 6:30pm, and Saturdays at 10:30am!  Bring a Friend for Free for their 1st time! 

Wod- CrossFit
 21-15-9:
Wallballs (20/14)
C2B Pull-ups
Thrusters (95/65#)
Box Jumps (24/20")
Kettlebell Swings (1.5/1 Pood)

Friday

 WOD-
 2 Rounds:
21 OHS (95/65#)
21 C2B Pull-ups
21 Power Snatch (95/65#)
21 Over-the-Bar Burpees

Thursday

Strength-
Work up to a heavy triple Sumo Dead Lift

Skill
Practice technique with a movement we have listed on the board

WOD-
3 Rounds:
60 DU
30 Cal Row or Bike 75
15 Deadlifts (245/165)

Wednesday

Boot Camp Class tonight 6:30- 7:15pm! 1st class is Free, bring a friend for Free! Included in membership if you already pay for CrossFit!
  
Back Squat-
60%/2
70%/2
75%/2
80%/2
85%/2
(90%/2)2

  

 WOD-
EMOMx12:
Odd: 6 TTB + 6 OHS (95/65#)
Even: 6 TTB + 6 Thrusters (95/65#)

Monday

Holiday Schedule Today! 

9am & 10am classes only, no evening classes 

"The Seven"

Friday

Back Squat
(70%/3)3

Big Clean Complex
3-4 Sets of the following Complex :
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
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

Conditioning
EMOMx15:
Min 1:  50' Overhead Walking Lunge (95/65#)
Min 2: Max Muscle-ups in :40
Min 3: 50 Double-unders

Thursday

Strength
Bench Press
Work up to today's 1rm

Conditioning
Emom 10 min
3 Hang Clean
3 Shoulder 2 Overhead
3 Overhead Squats

Emom 10 Min
3 Box Jumps 30/24
10 Push Ups
10 Sit Ups

1st Work Out of the Super Bowl Shootout has been posted here

Wednesday

Front Squat
(65%/3)3
(60%/15)


Conditioning
"Tri-Sprint Intervals V3"
5 Rounds:
AMRAP 4:
30/20 Calorie Row
30 10m Shuttle Sprints
AMRAP Cals on Bike
Rest 4:00 between rounds

Tuesday

Conditioning
"Marston"
AMRAP 20:
1 Deadlift (315/205#)
10 T2B
15 Barbell Burpees 

Gymnastics Conditioning
For time:
50 Strict HSPU
Use d.b.s or a bar to scale. 

Monday

Back Squat
(65%/5)3




Muscle Up Progressions
False Grip
Kip Swings
Ring Pull Throughs

Conditioning
AMRAP 15:
30 Wallballs (20/14#)
20 Power Snatch (75/55#)
5 Ring Muscle-ups

Friday

Strength
Work up to a heavy deadlift with perfect form
then
5 sets of 3 banded deads @ 60%

Conditioning
20 Min Amrap
Run 1 Lap
12 Goblet Squats 53/35
10 K.B. Swings
8 Goblet Reverse Lunges
6 Bar Muscle Ups

Thursday

Strength
NFT - but don't take all day
10-9-8-7-6-5-4-3-2-1
Bench Press
Chin Up

Conditioning
7 Min Amrap
3,6,9,12,15,18,21
Toes 2 Bar
Burpees

Wednesday

Clean & Jerk
60%/2+1
65%/2+1
70%/2+1
75%/2+1
(80%/2+1)4
 
Front Squat
80%/3
85%/1
80%/3
87%/1
80%/3
90%/1

Conditioning
7RFT: or time cap
9 Power Snatch (95/65#)
15 Wallballs (20/14#)
21 Double-unders

Tuesday

Conditioning
5 Rounds, for max reps:
1:00 Row for Calories
1:00 Power Cleans (135/95)
1:00 Burpees over Bar
1:00 Rest

Skill Conditioning
EMOMx10:
Odd: 10 TTB + 10 OHS (95/65#)
Even: Rest

Scale to Sit Ups and Lunges if you prefer


Please Make all your January payments by the 5th. Jordon can now accept card payments in the morning! Thank you! 

Monday

Snatch
60%/2
65%/2
70%/2
75%/2
(80%/2)4

Back Squat
80%/5
85%/1
80%/5
88%/1
80%/5
91%/1

Conditioning
30-20-10:
Pull-ups
Cals on Assault Bike
Directly into...
30-20-10:
Shoulder to Overhead (135/95#)
Jumping Lunges (15/side)

Stagger Start if busy