Monday January 9, 2017

Posted on Jan 8, 2017 | 0 comments

Congratulations to Kat and Miguel who each one 2 tickets to the Sacramento Kings!

Today 12:15pm – 12:45pm is our NEW Fitness Express Class.  Come check it out!

Strength:

10 Min EMOM

1 Snatch

85% or higher

WOD:

3 Rounds

3 Power Snatch 115/75

5 Squat Snatch 115/75

7 Overhead Squats 115/75

21 Cal Row

Modified WOD:

7 Power Snatch 115/75

14 Back Squats 115/75

21 Cal Row

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Saturday January 7, 2017

Posted on Jan 6, 2017 | 0 comments

Open Gym: 7am – 9am

Class Time: 9am

 

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Friday January 6, 2017

Posted on Jan 5, 2017 | 0 comments

Strength:

Sumo Deadlift

5-5-5

WOD:

4 Rounds for Time

10 Double KB Swing 53/35

20 Double KB Push Press

100′ Double KB Front Rack Carry

**Goal 10 Min

*15 min Cap

 

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Thursday January 5, 2017

Posted on Jan 4, 2017 | 0 comments

Today is “Bring a Friend Day”  Every Thursday is “Bring a Friend Day”, grab a friend and bring them in to try CrossFit for Free!

Starting Monday Fitness Express Class will be from 12:15pm-12:45pm.   This will be a full body, high intensity, 30 Min workout with only light loads.  Try it for FREE this month from January 9 – Jan 31st.  No experience necessary.  

WOD:

5 Rounds for Max Reps

Min 1: Assault Bike Cal.

Min 2: DB Box Step Up 40#/25# 24″/20″

Min 3: Double Pump Burpee

Min 4:  Alt. DB Snatch 40#/25#

Min 5: Rest

Post WOD:

3 Rounds not for time

20 Sec Hollow Hold

20 Sec Handstand Hold

20 Sec Ring Support

2 Min Rest

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Wednesday January 4, 2017

Posted on Jan 3, 2017 | 0 comments

Strength:

A.  Front Squat

1-1-1-1-1

*use the heaviest weight you can for each – 85% of 1 RM or higher

B.  AMRAP – 1 Min

Front squats (from the floor) @ 65% of Part A

WOD:

2 Rounds for Time

800 m Run or 1000 m Row

20 Power Clean & Jerks 135#/95#

 

 

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Tuesday January 3, 2017

Posted on Jan 2, 2017 | 0 comments

Starting this Thursday, January 5th, every Thursday is “Bring a Friend Day”  Bring in a friend to try out CrossFit.  It is always more fun to workout with friends!  The more the merrier.  If they sign up you will also recieve $50 off your next month. 

Starting January 9th CrossFit Lodi will be offering a Fitness Express Class!  This will be offered on M, W, & F from 12:15-12:45.  This will be a full body, high intensity, 30 Min workout with only light loads.  Try it for FREE this month from January 9 – Jan 31st.

WOD:

A.  10 Min AMRAP

7 Front Squats 185#/125# (from the ground)

14 Deadlifts 185#/125#

42 Double Unders

5 Min Rest 

B.  EMOM 16 – Alternating Minutes

Odd: 15/12 Cal AB

Even: 45 Double Unders or 60 Singles

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Monday January 2, 2017

Posted on Jan 1, 2017 | 0 comments

Happy New Year!

Regular Hours Today.

Starting this Thursday, January 5th, every Thursday is “Bring a Friend Day”  Bring in a friend to try out CrossFit.  It is always more fun to workout with friends!  The more the merrier.  If they sign up you will also recieve $50 off your next month. 

Starting January 9th CrossFit Lodi will be offering a Fitness Express Class!  This will be offered on M, W, & F from 12:15-12:45.  This will be a full body, high intensity, 30 Min workout with only light loads.  Try it for FREE this month from January 9 – Jan 31st.

 

Strength:

1 Power Clean + 2 Push Jerks

WOD:

10-8-6-4-2-4-6-8-10

Handstand Push Ups

Hang Power Clean 135#/95#

 

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