Please bring your running shoes for Sunday 9-13-2015…..
R.E.D. (Remember Everyone Deployed) Fridays asks everyone to wear the color red to let our servicemen and servicewomen know that we have not forgotten them, and that we appreciate their sacrifice for the country.
Hey everyone I would like to pre-order the next shipment of Extreme Endurance (protein, vitamins, threshold pills, etc…). I would like to place the order on September 10th. Please let ReBecca or myself know so we can place the order.
Also, Monday, September 7th we will be running only the 9 am class that day. The class will start at 9 am and we will be open until the noon (or so)…
We wanted to take this opportunity to introduce ourselves to everyone and let you all know how excited we are to be taking on this new chapter in our lives. We were just as surprised as the rest of you when Jake and Winter approached us about taking over the gym. We were saddened and excited at the same time. We had thought over the years of opening our own gym but being that we both work full time it was still just a pipe dream. The opportunity that Jake and Winter have given us has forced us to realize our dream and for that we will be forever grateful.
So just a little back ground; my husband and I started CrossFit over 5 years ago at CrossFit Centurion. After a few months I decided to go another route and got my license to teach group exercise and began teaching Zumba, meanwhile Simon continued to thrive in the CrossFit community. Over the last few years with both of us working fulltime and going our separate ways after work we decided to return to CrossFit together at a new gym. That’s when we found our new family at Stompinground.
Simon and I have a long history of teaching fitness and now we get the opportunity to do it for ourselves and our members. About us, Simon works in law enforcement and I work as a nurse. We have 5 children(who are adults) and two dogs, oh and the cat that actually belongs to our daughter. We feel so blessed to have so many wonderful people in our lives and hope that number will only grow.
After all of that we want to let everyone know that change is hard and we are trying to avoid as much change as we can. For those of you who have asked or who are wondering the programing is not changing, we are going to continue to provide the same programming that Jake was using. As far as the coaches, they are still the same people we all know and love. We are planning on implementing training for our coaches so that we can keep bringing you the best work outs you can possible get.
Last but not least class schedule, we will be evaluating the attendance in each class to determine if we need to merge some of the mid morning classes. I am happy to announce we are adding a 3:00pm class due to the overwhelming support. So please make sure you are signing up on Box Command so we can track the attendance. We are looking forward to adding more classes, gymnastics and fingers crossed a Barbell Club in the near future. If you have any questions or concerns please reach out to myself or Simon as we are more then happy to talk with any of you. We want to thank everyone for there support during this transition, we have been working hard to get everything together to keep Stompinground up and running and we look forward to our new adventure.
Simon and ReBecca Ramirez
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
Work to 80% of your 1RM Front Squat. Then, 2 drop sets. Linear progression each week in your heavy single. Both drop sets at 15kg down if your heavy single is over 130kg. Both drop sets at 10kg down if your heavy single is below 130kg. Target 5kg increase / week if your heavy single is above 130kg. Target 2.5kg increase / week if your heavy single is below 130kg.
20 kb swings
20 push ups
2 deadlifts AHAP
Power Clean + Hang Clean
4 sets of 1+1. After the power clean, lower the bar from the power position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee. Start at 70% of 1 RM Clean and Jerk. Stay at the same weight for all sets. Target a linear progression each week. Target a 5 kg increase each week if work sets are above 1000 kg. Target a 2.5 kg increase each week if work sets are below 100 kg.
100 dbl unders
80 air squats
60 kb swings 53/35#
20 cal row
Front Squat 4×2
Start at 80% of 1 RM. Stay at the same weight for all sets. Target a linear progression each week. Target 10 kg each week if work sets are above 120 kg. Target 5 kg increase each week if work sets are below 120 kg.
12 kb snatches 53/35# (alternate arms)
8 wall balls
6 ring dips
rest 1 min
2min ME row for meters
BTN Push Jerk + OHS
Each set is 1 Push Jerk + 2 OHS. 4 sets @ 75% of your 1RM Clean & Jerk. Stay at the same weight for all sets. Linear progression each week. Target a 10kg increase each week if your working sets are above 130kg. Target a 5kg increase each week if your working sets are below 130kg.
2-7 strict pull ups AHAP
EMOM for as long as possible
7 box jumps 24/20
7 power cleans 135/95#
15 Axle Clean and Jerk for time 135/95#
40 Bear hug atlas Stone Lunges for time 95/65#
every drop is a 3 burpee penalty
Max distance yoke/sled push with empty yoke in 2 min