Strength: Bench Press 5x3 @80-85% WOD: for time 21- 15- 9 Pull-Ups KBS Goblet Squat Lv1: 35/15 Lv2: 44/25 Lv3: 53/35 Let us present the athlete of the month for September: Nick Poggetti! Read more about Nick's CrossFit journey here....
Strength: Every 2 min for 10 min 8 Back-Rack Reverse Lunges *focus on balance and using the front leg to drive out of the bottom of lunge. WOD: “einnA+” 10-20-30-40-50 Sit-Ups Double Unders Air Squats Finish: Tabata...
Lite N Tite 9am Class: WOD 1: 3 rds for time -25 Ball Slams (30/20) -Bear Crawl ball push length of rig -200 m Ball carry -Burpee ball toss to the end of rig rest...
Strength: Alternating EMOM 10 min -3-5 Ring Dips or 1 MU + 2-5 dips -20 Hollow Rocks WOD: 8 rds Every 90 sec 5 Hang Power Cleans 30 DU/ 30 Lateral Hops Lv1: 75/45 Lv2: 105/65 Lv3:...
Strength Every 2min for 10min 1 Back Squat @ 90% WOD: 3 rounds 500 row 10 Back Squats @ Body Weight 2 min rest Let us present the athlete of the month for September: Nick Poggetti! Read more...
Strength: EMOM 5 2 Strict Press take time to build to new load, then.. Every 90 sec for 5 rds 2 Push Press take time to build to new load, then.. Every 2 min for 10 min 2...
Strength: EMOM 10 2 Touch-and-Go Clean for quality 1st and weight 2nd WOD: 5 rounds: 3 Deadlift (~75-80% of 1RM) 12 Box Jumps (24/20) Lv1: 165/135 Lv2: 225/175 Lv3: 285/205 Lite 'N Tite 6pm WOD Skill: Alternating EMOM 10 -3-8 Strict...
Mobility Lab with Yasmen today at 6pm! Come to increase performance, gain better positions, and/or reduce pain. Free for all members! Strength: Bench Press 4x5 @ 75% Work up to 75%...
Strength: EMOM 6 2 snatch balance then… EMOM 6 2 snatch then...
Wish Team MURRRDDDAAA (Ja Rule Voice) good luck at the Caffeine and Kilos Competition today! Coaches Ty, Derek and Alexis will be up in Sacramento all day representing CFPH! 9 am...