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Thursday April 13, 2017

Posted on Apr 12, 2017 | 0 comments

 Thursday Open Gym does not start until May 4th.  Today is a regularly scheduled Thursday.

This Saturday April 15th we will have our first Barbell Club lifting session.

Saturday April 15th

7am-9am Open Gym

9am CrossFit Class

10am – 12pm Barbell Club

WOD:

5 rounds for time of:

15/12 Cal AB

25 AbMat Sit-ups

Overhead Plate Lunge, 45/35 lbs, 100 ft

Post WOD:

Spend 10 Min working on a weakness

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Wednesday April 12, 2017

Posted on Apr 11, 2017 | 0 comments

Strength:

Front Squat

In 15 min build to a heavy 1 rep

then

1 Min AMRAP Front Squat

Use 70% of todays max

WOD:

For Time

50 Push Jerks 155#/105#

**Each time you drop the bar do 50 Double Unders**

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Tuesday April 11, 2017

Posted on Apr 10, 2017 | 0 comments

First barbell Club lifting session this Saturday from 10-12pm!

Starting in May, along with changing Thursdays to Open Gym day, we will also be adding back an 8am Saturday Class.  As the weather gets warmer, you can get in the gym earlier and start your weekend right!  

Strength:

High Hang Snatch

1-1-1-1-1

WOD:

5 Rounds for Time

5 Power Cleans 185#/125#

10 Lateral Burpess over the Bar

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Monday April 10, 2017

Posted on Apr 9, 2017 | 0 comments

Hope everyone had a great weekend!  It’s Monday and time to get back at it.  

This Saturday April 15th @ 10am will be our first Barbell Club Meeting.  All abilities are welcome.  If you want to improve your lifts this is the place to be!

Starting in May, Thursday’s at the gym will be Open gym only.  We will be Open from 7am- 1pm (including 10am-12pm) & 4pm-6pm.  With Thursdays being a day that a lot of people take off from exercise and the Lodi Farmers Market right around the corner we thought this would be a good option. There WILL be a workout on the whiteboard and a coach to answer any questions.  Take this opportunity to work on your weaknesses, do a fun workout that you may have seen online or missed earlier in the week, or just come in and move.  

Skill:

Turkish Get Up

work up to a heavy single R/L

WOD:

3 rounds for time of:

15 Thrusters, 95/65 lbs

Run, 800 m

Post WOD:

200 m Double Kettlebell Front Rack Carry, 70/53 lbs – go heavy

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Friday April 8, 2017

Posted on Apr 6, 2017 | 0 comments

If you missed tonights Barbell Club Meeting there is still time to get in on the fun!  Programming and instruction will start Saturday April 15 @10am.

We will not be continuing Open Gym on a consistent basis.  There will be some Sundays on occasion that we will be open so please check the site.

Starting May 4, 2017 we will be changing up our Thursday schedule.  Thursdays will be Open gym all day.  There will be a conditioning workout or two on the white board for you to do or you can come in at any time between 7am-1pm & 4pm-6pm and work on anything you choose.

Strength:

Snatch

Every 2 min for 10 Min (5 Sets)

3 Touch and Go Snatch

*use no more than 85%

 

WOD:

For Time

5 Deadlifts, 335/225 lbs

50 Double Unders

25 Bar Facing Burpees

4 Deadlifts, 335/225 lbs

40 Double Unders

20 Bar Facing Burpees

3 Deadlifts, 335/225 lbs

30 Double Unders

15 Bar Facing Burpees

2 Deadlifts, 335/225 lbs

20 Double Unders

10 Bar Facing Burpees

1 Deadlift, 335/225 lbs

10 Double Unders

5 Bar Facing Burpees

*Cap 20 min*

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Thursday April 6, 2017

Posted on Apr 5, 2017 | 0 comments

Don’t forget tonight @ 6:30pm is the informational meeting regarding the Barbell Club.  See you tonight!

WOD:

Teams of 3:

AMRAP 25:
100 Cal Bike
50 Power Cleans (115/75#)
100 Cal Bike
50 Power Cleans (135/95#)
100 Cal Bike
50 Power Cleans (155/105#)
100 Cal Bike
Max Power Cleans (185/135#)

 

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