Strength: 10 Minutes of Clean and Jerk Work (work on all three positions – ground, knees and hips) Keep the weight light and work on technique
WOD:
“Grace”
-30 Clean and Jerks for time 135/95
Core: 14 Skin the Cats (if you are proficient at these, do 20 reps for time)
Remember to Mark your calendars for AUGUST 19th!! 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 scroll to the next week and sign up!
Strength: 5 x 5 Shoulder Press
WOD:
3 Rounds for Time of:
400 Meter Sprint
30 KB Swings 53/35
Rest 1 Min
Core: 60 Situps for Time
Sorry for a lot of the same information but we want to make sure our new clients are not confused. Also today is the first day of our new schedule changes so pay attention to what you sign up for. PLEASE let us know if you are having trouble with the new changes because we don’t want anyone not coming in because of the changes. WE can make it work but you have to let us know! Below is some information for any Grouponer/new client and the new schedule changes.
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: (changes start August 6th)
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: 5 x 2 Squat Cleans (Do not take a lot of break between Reps and take 60 seconds off between sets; Increase weight each Set)
Skills: 7 Minutes to work on Handstand Pushups
WOD:
21-15-9 of:
Walking Overhead Lunges with barbell 95/65
HSPU
Core: Tabata Plank Pushups x 6 rounds
Strength: 3 Rounds of Max Strict Pullups (Take 60 Second Break between Sets; If using a band, go down one size band)
Skills: 10 minutes to work on Muscle ups
WOD:
“Tyler Jr.”
1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO.
Three rounds for time of:
7 Muscle Ups (motification is 21 Pullups & 21 Ring Dips)
21 Sumo Deadlift High Pulls 95/65
Core: 20 GHD Sit-ups
Saturdays is going to be Partner WODS. Have fun and work hard together!
Strength: 5,5,5,3,3,3 Back Jerks (Work to Heavy but keep it clean and smooth)
WOD:
With Partners of 2 do:
1000 Meter Row (one person working at a time)
Then do:
3 Rounds of:
30 DB Thrusters 45/25
50 KB swings 53/35
*One person working at a time
Core: Tabata Russian Twists x 6
Strength: 3,3,3,1,1,1 Back Squat (Find your Max or Close to it)
WOD:
3 Rounds for time of:
10 Deadlifts 165/115
100 Meter DB Farmers Walk 45/25
10 Burpees over the Bar
Core: 14 Turkish Get ups (As Heavy as Possible, 7 Each Arm)
To all CFSG Members- Do you want to get better at Handstand Pushups, Muscle Ups, Ring Dips, Handstand Walks, Back Levers (see Amber left) or simply have better flexibility? Join us for some Gymnastics Training in West Sac for our Third OFF CAMPUS SUNDAY! Please take advantage of this FREE class!! Make a note in your Calendar and get there!!
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.
1260 Triangle Ct(916) 372-4496
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.
In our StompinGround ON-RAMP COURSE we will cover:
-What is Crossfit? What is Fitness?
-Your current fitness level, diet, goals
-What we do at StompinGround
-Some basic introductory movements
Schedule: (changes start August 6th)
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: 5,5,5,3,3,3 Bench Press
Skills: Break out the Ropes for 5 Minutes of work on Double Unders
WOD:
3 Rounds of:
5 Shoulder to Overhead 155/105
20 Walking Overhead Plate Lunges 35/15 (10 Each Leg; Make sure Plate is Locked out overhead)
Then Finish with:
150 Double Unders
Core: 30 Half Moons for time
Strength: 10 Minutes of Snatch Work (work on all three positions – ground, knees and hips) Keep the weight light and work on technique
WOD:
“Isabel”
-30 Snatches for time 135/95
Core: 14 Skin the Cats (if you are proficient as these do 20 reps for time)