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Wednesday May 6, 2015

Posted on May 5, 2015 | 0 comments

Strength:

Pause Front Squat

10 Minute EMOM

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

 

WOD:

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!!

 

Strength:

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

 

WOD: (ALSO FOR MELT)

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

Pull-ups

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.

 

Strength:

Every 90 Seconds for 15 Minutes:

1 Push Press+ 1 Push Jerk+ 1 Split Jerk

Build in weight!

 

WOD:

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

REST 3 MINUTES

Then,

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

REST 3 MINUTES

Then,

Complete WOD FOR TIME.

 

CROSSFIT MELT:

FRIDAY FUN! :)

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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

 

WOD:

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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