CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that...Read More
CrossFit Lodi is a gym specializing and dedicated to the CrossFit protocol of constantly varied functional movements performed at high intensity. We strive to provide the best strength and conditioning coaching available in the Lodi area. Our gym provides a community atmosphere...Read More
Starting September 9th we will be adding a CrossFit Conditioning class at 9am on Monday, Wednesday and Friday. This class will be offered at the same time as the regular CrossFit class! The new and improved “Melt” class!
September 20th we will be having a “Strongman” class with Tim Fua. So if you love atlas stones, yoke carries and heavy sleds, this is for you! There will be a sign up at front desk and class size will be limited to 12 people!
3 Rounds NOT for time:
10 1- Arm Dumbell Row (10 each arm)
10 Dumbbell Bench Press
15 Back Extensions
**Do not rush through the movements. Focus on proper technique. Warm up and try to use heavier dumbbells. For more of a challenge on the back extensions, hold a plate on your chest.
50 Wall Balls 20#/14# **Scaled 16#/10#
40 Toes to Bar **Scaled Knee Raises
30 Handstand Push-ups **Scaled Hand Release Push-upsRead More
Don’t forget to register for this event on September 19 at 8am! There will be no regular cf classes that day!
Every 90 Seconds for 15 Minutes, 3 reps, working up to heaviest set.
Every 3 Minutes for 15 Minutes:
10 Calories on Air Bike+ 15 Ball Slams
5 Rounds for time:
15 Overhead Squats 95#/65# ***Scaled 75#/55# Front Squats
15 Bar Facing BurpeesRead More
In 15 Minutes,
work up to a max SQUAT Clean & Jerk
Power Clean 185#/125# **scaled Deadlift 155/105
*After each set:
1 Round : 5 Chest to Bar Pull-ups
15 Air SquatsRead More
8 Minute EMOM:
Even Minutes: 5 Muscle Ups **Scaled 5/3 Ring Dip + 5/3 Strict Pull-ups
Odd Minutes: 30 Second L-sit Hold
30 Minute EMOM:
Minute 1: 3 Push Jerk + 6 Alternating Front Rack Lunges 115#/75# **Scaled 95#/65#
Minute 2: 50 Double Unders **Scaled 150 Single Unders
Minute 3: 10 Calories Airdyne/ Assault Bike
Minute 4: 6 Alternating Dumbbell Snatch 70#/50# **Scaled 45#/25#
Minute 5: Run 250m (scale as needed)
Every 90 Seconds for 15 Minutes:
3 rep Power Snatch (touch & go)…work up in weight
15 Minute AMRAP:
10 Kettlebell Swings 53#/35# **Scaled 35#/26#
10 Toes to Bar **Scaled Knee Raises
10 Box Jump Overs 24″/20″ **Scaled Step upsRead More
September 19! Register today!
10 Minute EMOM:
3 Reps Strict Shoulder Press @ 75-80% of 1RM (something heavy!)
5 Rounds for time:
6 Deadlifts 275#/185# **Scaled 205/135
9 Defecit Handstand Push-ups 45# plates/25# plates **Scaled Strict DB Press (heavy)
12 Bar-Facing BurpeesRead More
This workout is by request from Andrew
GOOD LUCK TO ANDREW at the Academy!
200 Double Unders **Scaled 400 Single Unders
50 Overhead Squats 135#/95# **Scaled Front Squats 95#/65#
50 Pull-ups **Scaled Ring Rows
Run 1 Mile
We will be performing this workout as a 40 minute AMRAP. If you finish the 2 rounds under 40 minutes then you are done! Get as much done as possible in 40 minutesRead More