SNATCH + 3 HEAVING SNATCH BALANCES
Start at 60% of your 1RM Snatch. For the Snatch portion, work from the Power Position. Target 5kg increase / week if work sets are above 110kg Target 2.5kg increase / week if work sets are below 110kg
4×1
“Fat Elizabeth”
15-12-9 of:
Power Cleans 155/105#
Ring Dips
For time.
SOTS PRESS
Select a weight to challenge positions. Pause for 3 seconds at the bottom of the squat with the bar locked overhead. Target 2kg increase / week if work sets are above 40kg Target 1kg increase / week if work sets are below 40kg
4×3
WOD:
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)
BACK SQUAT
Work at 65% of 1RM Back Squat. Keep the weight the same across all the sets. Target 5kg increase / week if work sets are above 150kg Target 2.5kg increase / week if work sets are below 150kg
4×6
WOD:
“Annie”
50-40-30-20-10 reps
dbl unders
abmat sit ups
CLEAN + HANG CLEAN BELOW THE KNEE
Start at 65% of 1RM CJ. Stay in control and as you lower the bar, keep the arms relaxed and try to feel the bar. Target 5kg increase / week if single is above 120kg Target 2.5kg increase / week if single is below 120kg
4×3
Skill:
3xME strict hspu into ME kipping HSPU w/o coming off the wall
WOD:
100 cal row
*every 10 cal 3 Bear Complexes at 135/95#
SNATCH GRIP DEADLIFT
Work at 100% of 1RM Snatch. Target 5kg increase / week if work sets are above 100kg Target 2.5kg increase / week if work sets are below 100kg
4×3
Skill:
ME Strict Pull ups into ME kipping Pull ups w/o coming off the bar
WOD:
21-15-9 reps
Plyo Push ups
Med ball ab mat sit ups
200m med ball run after the rounds of 21, 15, 9
Sorry no Class today
TEAMS OF 2:
ATHLETE 1 WILL BE DOING THE WOD, WHILE ATHLETE 2 IS DOING A 400M MED BALL RUN 20/14#. WHEN ATHLETE 2 RETURNS FROM RUN THEY WILL TAKE OVER WHERE ATHLETE 1 LEFT OFF AND ATHLETE 1 WILL DO MED BALL RUN. ATHLETES WILL GO BACK AND FORTH UNTIL THE WOD IS COMPLETE.
WOD:
6 rounds:
30 box jumps
20 push press 115/75#
30 pull ups
PAUSE FRONT SQUAT
Start at 75% of your 1RM Front Squat. Control the decent, pause for 3 seconds and explode up. Target 5kg increase / week if work sets are above 120kg Target 2.5kg increase / week if work sets are below 120kg
4×2
WOD:
6 rounds
20 cal row
5 deadlifts @ 70%
We really wanted the opportunity to make this announcement in person with all of you, but the Sac City Fire Schedule just wouldn’t allow a gym get together or bbq anytime soon. After much deliberation and contemplation, we have made the decision to sell CFSG. This decision was not made lightly. We were at first going to close the gym, but because of the family that has grown out of CFSG, we were really excited when current members expressed interest in taking over the gym. This allowed CFSG to keep going and for us to still be a part of it.
Simon and ReBecca Remirez will be taking over as the new owners as of CFSG. We are excited that such passionate people with CFSG hearts are interested in running the gym with the same goals that we had; a drama free, rugged, small, tough environment for everyone to come together. We still plan to be an integral part of the gym, and we are excited for our new role within the new CFSG.
Winter and I are excited for what this means for our CFSG family. We have been making it work, but the Remirez’s are in a position to breath new life into the gym. We love you all so much and we hope that you are just as excited as we are for the changes to come. If anyone has any questions, please contact Winter or I directly and we will be happy to answer. We love you all and we can’t wait to see the awesome results that are always pumping out of CFSG.
With all of our respect and admiration,
Jake and Winter Neubauer
(530)864-3746
(916)425-5864
BEHIND THE NECK SNATHC GRIP PUSH PRESS
START @ 50% 1RM SNATCH. ADD 10-20LBS PER WEEK
5X3
SKILL:
3XME STRICT HSPU INTO KIPPING HSPU W/O COMING OFF WALL
REST 90 SEC BETWEEN SETS
WOD:
“Helen”
3 rounds
400m run
21 kb swings 53/35
12 pull ups
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com