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 […]
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 […]
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 […]
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. […]
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 […]
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
Back Squat Start @ 60% of 1rm add 5-10lbs per week 3×8 WOD: 5 rounds of: :45 ME Burpees :15 Rest :45 ME Hang Clean 135/95# :15 Rest