WOD August 2nd

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.

(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