Wednesday

Strength
Find Max Snatch

W.O.D.
4 Rounds
10 Power Snatch (95/65)
15 Wall Ball to a 10′ Target (Both men and women)
20 KB Swings 24/16 kg
25 Sit Ups
30 Double Unders

How Do You Beat Rich Froning? - [video]
Tune in to the Live CrossFit Games Update Show at 7:30 p.m. PT along with continuous coverage on the Games site.
Amanda Allen Talks Masters - [video]

Tuesday

Strength
1)Back Squat  10 8 8 8 5

2a)K.B. Press 4 Sets  4-6 Reps Each arm

2b)Romanian Deadlift  5 5 3 3

W.O.D.
15 Min AMRAP  Grab a Partner, Alternate Rounds and get after it!
3 Man Makers  (Demo from Reebok CrossFit One)
6 Burpee Pull Ups
9 Box Jumps (24/20)

Midline
Tabata Tuck hold from bar with Plate on Knees

CrossFit Games Announcement 

Monday

Strength
Find Max Front Squat

W.O.D.
4 Individually Timed Rounds

7 Deadlifts  135/95
7 Front Squats
7 Push Press

Sprint 400m

Rest 2-3 min

Stabilization:
50 OVH Squats

"Believe" with Zach Forrest- [video]

Kids Class Starting July 23rd

New Session of Kids class will Start this coming Tuesday the 23rd. It will be the same days Tuesday and Thursdays at 9am. If your kid was already coming it will be $30.00 again. Same price for new kids. There will be a total of 6 classes. Ages 6 to 13 only. The last day of Class will be August 8th. If there are any other questions please contact Megan Nichols @ megnichols06@yahoo.com, or call (916) 390 4037

Saturday

 A few of the fabulous CFCP ladies

Strength
Make Up

Partner W.O.D.
3 Rounds
15 Wall Ball
10 Burpees
 Then
30 Axle Bar Shoulder to OVH
40 Axle Bar Deadlift
50 Pull Ups
60 Push Ups
Then 3 Rounds
Run 2 Laps
10 Med Ball Toss Sit Ups
10 Ovh Squats
10 Burpees

Friday

Strength
Back Squat 10 8 8 8
Push Press 5 3 3 1 1

W.O.D.
3 Rounds
4 Power Clean  (185/125)
8 Bar Facing Burpees
Then 3 Rounds
20 D.B. or K.B.  Lunges (55/35)
15 Toes 2 Bar

Fourth Games Event Announcement
"Mistakes and Forgiveness" with Austin Malleolo - [video] 
The 5 Women to Watch at the 2013 Reebok CrossFit Games
How to skip leg day

Thursday

Strength  
DeadLift    20  5  5  5  3  3

W.O.D.
150 Single Unders  then 8 rounds or 20 min
10 Mountain Climbers   (on a 2 count)
8 Evil Wheels (barbell rollout)
6 D.B. Snatch (70/40)
30m Farmer Carry (220/140)

Third Games Event Announcement

Wednesday

Please bring or wear your high socks for today's workout it has Rope Climbs in it! 

Strength- 10 min on each to find your 3 Rep Max
Power Snatch
Power Clean

W.O.D.  10 min AMRAP
3 Sqaut Cleans
1 Rope Climb
5 Squat Cleans
2 Rope Climbs
7 Squat Cleans
3 Rope Climbs
9 Squat Cleans
4 Rope Climbs 
11 ........ and keep going

Second Games Event Announcement

Tuesday

                    
Strength-
Bench 5-5-3-3-3
(20 sit-ups in between each set of bench)
Overhead Squats 3-3-3-3

W.O.D
12 min A.M.R.A.P (team workout) 3 people a team:
7 Front Squats 115/75
28 Double Unders
7 T2B

One person does a round, while the other 2 people hold the bar. If bar is dropped or touches ground at all each person has to do 8 Burpees. It is a Fun one! Holding that bar gets tough! Good Luck!

First 2013 Event Announcement From The StubHub Center - [video]

Monday

Happy Birthday Kristen! We hope you had fun yesterday!

Strength
Split Press 5 5 5 3 3
EMOM 8 min 2 hang clean and 10 Push ups

B Day W.O.D.
4 Rounds
7 Clean & Jerk (135/95)
14 Pull Ups
28 Double Unders.

"Loading The Hamstrings" with Coach Burgener - video [ipod] [mov] [HD mov]

Saturday

With a partner complete 65 reps of the following in a order of your choice
H.R. Push Ups
Air Squats
Pull Ups
Axle Bar Dead Lifts (175/95)
Axle Bar SDHP   (95/55)
Tire Flips
K.B. Snatches  (53/35)
Walking OVH Lunges 45/25
200m Sled Push/Drag
Row 1K

Friday

Skill
OVH Squats
Snatch Balance
Make Up
Mobility

W.O.D.
2 Rounds With a Partner for time and max reps
One partner runs 1 Lap while the other does
Push Press (115/75)
K.B. Swings
Box Jumps
1 Lap OVH Barbell Carry

Thursday

Strength
5 Sets of M.E. Unbroken Strict Pull ups.  60 Sec rest between Sets
Push Jerk 2 2 2 2 2
Split Jerk 1 1 1 1 1     All Jerks 1-2 Min Rest
Post score for lowest set of Pull Ups and heaviest load on both style of Jerks follow rest times strictly.

W.O.D.
45 Double Unders
35 Toes 2 Bar
25 Front Squats (115/75)
15 Hand Stand Push Ups
10 Hang Power Snatches
Run 400m
10 Hang Power Snatches
15 HSPU
25 Front Squats
35 Toes 2 Bar
45 Double Unders

Don’t be a CrossFit A$#hole 6 Tips to Be a Good CrossFitter

144lbs: Why Female Athletes Should Toss the Scale and Get a New Perspective

"Poor Diet Sinks U.S. in Health Rankings" by Andrea Cecil, CrossFit Journal article [pdf]

Wednesday

Starting tomorrow the 8am class will be back on with Megan. But only on Tuesday and Thursday until at least the end of August. We have the Oakridge Volleyball team training at 8am, 9am on Monday, Wednesday's and Friday's. Also, do not forget tonight we have a 6:30pm class ! Every Monday and Wednesday nights with Kim!


Strength- Back Squats, Every min. on the min. for 10 min, 3 reps

Tuesday

  Some pics from the work put in this past weekend

Strength
Bench 5-5-5-5-5
Deadlift's 3-3-3 +
W.O.D.
12-10-8-6-4-5 reps of
Deadlift (225/155)
Pull Ups
Box Jumps (24/20")

Monday

Come check out the make-over of CrossFit Cameron Park 2.0....bet you will be surprised! Pictures will be posted tomorrow. Gym is back to normal hours now! Hope everyone had a great Holiday weekend!

Strength:
Press- 3-3-3-3-3
Hang Cleans 3-3-3-3-3

W.O.D-
5 rounds-
Rest 1 min after each round

Run 2 laps
7 Thrusters 135/95lb, or intermediate wt- 95lb/65lb, beginner wt- 65lb/35lb

Saturday July 6th

New pull bar put up this weekend! Thanks to everyone who has been helping ! Can't wait for Monday when everyone comes to the gym and gets to see all the changes!
Thanks to Jeff, Teresa, Ryan, Kristen, Tim, Mike , Fritz, Kathy, Adam, and Scott for spending time in the gym this weekend putting in work it means a lot! We will be there tomorrow morning as well finishing up!

Friday

Hope everyone had a great 4th of July!

There are no classes today, or tomorrow July 6th!

Classes will start back to normal schedule Monday!

Wednesday

Strength
Behind the Neck Push Press 5 5 3 3
Emom Back Squat 10 min 3 reps at 80-85%

W.O.D.
5 Rounds

12 Hand release pushups
12 OVH Plate Lunges 45/25
12 Box Jumps
12 GHD sit ups

Tuesday

 More than 209 Pictures were posted from the competition over the weekend but not one of our team :(

Strength
Deadlift 5 5 5 5+
Split Press 5 5 5 5

W.O.D.
60 Chest 2 Bar Pull ups
EMOM 5 box jump and overs 24/20"

Jumping C2B or pull ups to scale. No Bands
Can turn into 10 min amrap clock will be set for 12 min max