WOD May 14th

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Strength: 5,5,5,3,3,3 Front Squats

WOD:

Three rounds for time of:

15  Thrusters 95/75

15  Bar-facing Burpees

Core: 30 Turkish get ups

WOD May 8th

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Happy Mother’s Day!! We hope all you mothers have a wonderful and fun day! We appreciate all you do for us!

Strength: 5,5,5,3,3,3 Back Squat

WOD:

“Mommy”

3 Rounds for Time of

20 One Arm KB Snatches (10 R Arm, 10 L Arm) 53/35/18

20 Pistol Squats

20 Back Extensions

20 Burpees

Core: 50 Wall Ball Situps

WOD April 15th

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Strength: 3,3,3,1,1,1 Snatch

WOD:

3 Rounds

100 ft Bear Crawl

100 ft Crab Walk

Rest 1 Min Then Do

3 rounds

12 Bar Facing Burpees

8 Thrusters 95/65

12 GHD Situps

Core: 50 Half Moons 20/15

WOD April 8th

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Strength: 5×5 Zots Press

WOD:

4 Rounds

250 M Row

3 Squat Cleans 135/95

2 Rope Climbs

1 Squat Snatch 135/95

Core: 3 x 15 Hip Extentions,  3 x 10 Half Moons

We have launched our website!

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A NEW FRAN TIME FOR JAKE!

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I got to see something truly awesome tonight, and I am kicking myself for not bringing the video camera. Jake’s previous Fran time was 2:29. This was amazing to watch back in October but we knew he could get at least a few seconds faster because for whatever reason he was jumping over the bar to face the rack on each set of thrusters then jumping back over to go the bar. I wanted to point it out but there are a few times when it is NOT appropriate to point something out to your man, the middle of a Fran is one of them. I have been nagging him to give it another go since his pull-ups have been exceptional lately and tonight he got 2:16:49!! His form was awesome and I will be making him do this again shortly so I can post the video. It was truly amazing! Way to go Jake!

New Years Day

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The Gym will be closed new years day Jan. 1st. Have a Great new years night and have fun but be safe!!!

The mindbody scheduler is up and running and for my existing clients I will be setting you guys up with the system so you will be signing up for classes online, therefore we can be more organized. More to follow.

WOD Dec. 6th

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First of all I want to thank everyone who came to the grand opening yesterday.  These kind of events are what CrossFit is all about, the community. We raised money for Eric Wiggins, which is awesome, and we are also donating our t-shirt sales. We had twice the people show up to workout from what we were expecting, which is awesome. It just made our workouts a little crazy and we didn’t quite get through all of them. We can’t wait to have everyone over again. Big thanks to Rocklin for filling in the gaps on our equipment. We are excited to host another WOD party real soon (this time with sign ups and a head count). We definitely want to utilize our “back yard” at the gym and maybe get some wall climbs and carries going on. Thank you so much to everyone!

Strength Component: 5×5 Back Squat with 3 sec pause at the bottom

Wod: For Time

Row 200m

10 HSPU

Row 200m

3 Rope Ascents

Row 200m

20 Double Unders

Row 200m

20 GHD Sit-ups

Core: 3 x max plank hold rest 1min between sets