A Huge THANKS to Amber Graupner for giving up her time in her busy day to teach us all amateurs how to do some basic gymnastics!! It was a fun class and looking forward to the next. We had a bunch of people walking on their hands!! (some even backwards; isn’t that right Kenya!)  To all you who missed it or came please stay tuned for dates for our next class.

Strength: 7 x 3 Bench Press, 70% of your Max (rest 60 seconds in between sets)

WOD:

3 Rounds for time of:

10 Squat Snatches 85/50

50 Meter Right Arm KB Farmers Walk 53/44/35

10 Ground to Overhead 85/50

50 Meter Left Arm KB Farmers Walk 53/44/35

Core: 10 Barbell Turkish Get ups (as heavy as you can; 5 each side)

Ok this is our last reminder!  Remember to Mark your calendars for AUGUST 19th for Gymnastics Day!! Take advantage of our free class that is WAY fun and worth the morning drive! Please sign up on our schedule online if you can make it. Just go to Sunday and sign up! Any new Client/Grouponer can also attend!

Please Join us at the International Gymnastics Centre in West Sacramento on Sunday August 19th from 0800-0930 for some basic gymnastics training for all ages and levels! We are excited and proud to be coached by one of our very own CrossFitters- Amber Graupner, who is one of the head Gymnastics Coaches at the Facility.

(916) 372-4496

This WOD today is inspired by two of our first clients and more importantly, two of our best friends! Jesse and Cristina are getting MARRIED today, and we are way excited for them and their future together. CONGRATS to the future Myers!! 

Today is the final of our 12 “Baseline Workouts.” Excellent Work on them!  Now we will repeat them so we can see how much we are improving and what we still need to work on. Here is the list of all 12. Make a point to remember your time and which ones you did!

Baseline Workouts

1)      Grace

2)      Isabel

3)      Karen

4)      Nancy

5)      JT

6)      Diane

7)      Jeremy

8)      Angie

9)      Fran

10)   Annie

11)   Helen

12)   Freddy’s Revenge

Strength: 3 x 10 Front Squats (take 1-2 min break between sets)

Skills: Work on Shoulder to Overhead Techniques

WOD:

“Freddy’s Revenge”

5 Rounds for time of:

-5 Shoulder to Overhead 185/135 (Shoulder Press, Push Press, Push Jerk, Slit Jerk; How ever you can get it from shoulder to overhead) Bar should be taken from a rack; Only have to go from Ground if you drop weight.

-10 Burpees

Core: 14 Skin the Cats (if you are proficient as these do 20 reps for time)

Strength: 4×3 Tempo Deadlifts

WOD:

21-15-9 of:

Burpees

Lateral Box Jumps

* 50 Meter Overhead KB Farmers Carry after each round of movements

CORE: 20 GHD Situps

To our new GROUPON MEMBERS and other Future Clients- You will have to participate in our 5 ON RAMP Classes or have a year of experience  in CrossFit Movements before you can move to our Level One WOD Class. Here is the Description below. Please go to our Schedule and follow directions to sign up for your First Class! You do not have to do your on ramp classes in order from 1-5 or have to finish in one week. We do want you to get all 5 so you have our core knowledge and movements. Welcome! Call us for any questions or come stop in to check it out.

Schedule:

There are 5 required classes that are offered twice during the week. If a client does not make it to a class, there is a make up on Saturdays and Sundays at 10 am during open gym. Each class has a designed workout at the end of the instruction. (Participation is required). Below is the Times for all 5 of the classes.

Class 1: Mon @ 10:00 A.M or 6:30 P.M

Class 2: Tues @ 6:30 A.M. or 5:30 P.M

Class 3: Wed @ 6:30 A.M. or 6:30 P.M.

Class 4: Thurs @ 10:00 A.M or 6:30 P.M

Class 5: Fri @ 6:30 A.M or 5:30 P.M

Strength: 3 x 8 High Bar Back Squat

Skills: One Arm KB Snatches

WOD:

7 Rounds for Time of:

14 One Arm KB Snatches (7 Each Arm) 53/35

7 Chest to Bar Pullups

Core: 12 Barbell Turkish Get ups (As Heavy as Possible, 6 Each Arm)