CrossFit programming is designed for universal progression making it the perfect application for any committed individual regardless of experience. We scale load and intensity, we don't change programs.

 

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Workout Of The Day

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    WOD WEEK 4/23/2018

    MONDAY – 4/23/18


     Metcon
     Metcon (AMRAP - Reps)
     On a 5min. running clock...
     15/12 Cal Bike
     15/12 Cal Row
     15 Burpees over bar facing 
     Max Clean and Jerks 135/95
     *Rest 90sec.
     *Repeat for 5 Rounds
     
     Round 2: 145/100
     Round 3: 165/110
     Round 4: 185/125
     Round 5: 205/135


    TUESDAY – 4/24/18

    Weightlifting

    Front Squat (Week 3 is MAX week!)

    5 reps @75%
    3 reps @85%
    1 rep   @100%
    *Hopefully you get close to, or hit a new PR!

    Metcon

    (15 AMRAP - Rounds)

    15min. EMOM:
    Min. 1) 200m Run
    Min. 2) 15 TTB
    Min. 3) 5 Front Squats (off the ground 185/135)RX+ is 225/155 for 3 reps

    WEDNESDAY – 4/25/18

    Metcon

    7 Rounds For Time:
    7 Handstand push-ups
    7 Thrusters 135/95
    7 Box Jumps
    7 Deadifts 245/165
    7 Bench Press 135/75
    7 American KB Swings 70/53
    7 Pull-ups

    UPCOMING EVENTS  

    Road to Regionals with Amador

    Saturday April 28 and 29 at 11am

     

    THURSDAY – 4/26/18

     

    Metcon

    Snatch

    Spend 15-20 min. 

    Metcon (Time)

    5 Rounds:
    10 Cal Row
    10 Strict Press 135/75
    immediately into;
    5 Rounds:
    10 Back Squats 135/95 (off the ground)
    10 DB Power Cleans 50/35
    immediately into;
    100 Double Unders

    Time CAP: 15min.

    RX+ 155/90










     






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