Wednesday May 6, 2015

Posted on May 5, 2015 | 0 comments


Pause Front Squat

10 Minute EMOM

3 Pause Front Squat  (3 second hold at bottom of squat) every minute @ 70-75% of 1RM



6 Minute AMRAP:

15 Thrusters 115#/75#

9 Toes to Bar

3 Minute REST


6 Minute AMRAP:

15 Power Snatch 75#/55#

30 Double Unders

3 Minute REST


6  Minute AMRAP:

Row 15/12 Calories

30 Abmat Sit-ups


***Also for CF MELT! Sub DB Snatch for Snatch if needed!***

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May 5, 2015

Posted on May 4, 2015 | 0 comments

*HAPPY CINCO DE MAYO!!!!!! For those of you participating, this Saturday at 10am we are doing Cinco de Beastmode as a group! 

*Don’t forget to preorder your regionals shirt! Preorder form is at front desk


Skill Warm-up:

8 Minute EMOM:

Even Minute: 30 Second Handstand Hold

Odd Minute: 5/3 Bar Muscle ups


WOD: (also for CF MELT)

5 Rounds for time:

Run 400m

12 Kettlebell Swings 70#/53#

9 Box Jumps 30″/24″

6 Burpees to plate (control and hips open on top of plate)

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May 4, 2015

Posted on May 3, 2015 | 0 comments

We have 2 new shirt designs that will be available May 18th! There will be a CrossFit Lodi/ FitFit Regional shirt and new CF Lodi shirts. We will be taking pre orders for the CFL/ FitFit shirts. There will be order forms at the gym tomorrow! Make sure you get your shirts to cheer on the team in San Diego!!



Every 90 seconds for 12 Minutes, 3 touch and go Power Cleans. Build in weight.



Tabata(20 seconds of work, 10 seconds of rest) of the following movements:


Sumo Deadlift High Pulls 75#/55#

Ring Push-ups

Push Press 75#/55#

Row for Calories

REST 1 MINUTE after each full tabata round. 

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May 3, 2015

Posted on May 3, 2015 | 0 comments

Sorry for the late notice, but there will be no open gym today, May 3rd.

Also, we will not have open gym on Mother’s Day, May 10th.


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May 1, 2015

Posted on Apr 30, 2015 | 0 comments

I can’t believe it is already MAY! Next Saturday, May 9 at 10am we will be doing the Cinco de Beastmode WOD as a group! Go to cincodebeastmode.com for details on the workout.



Every 90 Seconds for 15 Minutes:

1 Push Press+ 1 Push Jerk+ 1 Split Jerk

Build in weight!



In 3 Minutes, complete as many reps as possible of the following WOD:

Run 400m

10 Clean & Jerks 135#/95#

20 Toes to Bar

30 Burpees

40 Wall Balls 20#/14#

50 Double Unders



In 6 Minutes, complete as many reps as possible of same WOD.



Complete WOD FOR TIME.




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Thursday April 30, 2015

Posted on Apr 29, 2015 | 0 comments

The California Super Regional is just 3 weeks away from this weekend! Buy your tickets now! They will sell out!  May 22-24 in Del Mar, CA. Go to games.crossfit.com for more details.


Skill EMOM:

Even Minutes: 50 Double Unders

Odd Minutes: 2 Rope Climbs



5 Rounds for time:

250m Farmer Carry 40#/25#

10 Deadlifts 275#/185#

15 Handstand Push-ups


CrossFit Melt:

3 Rounds:

400m Farmer Carry

100 Jumprope

20 Deadlifts

20 Hand Lift Push-ups

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