Wednesday October 4, 2017

Posted on Oct 3, 2017 | 0 comments

Save the Date!  Friday November 3 @ 6pm, we will have the 2nd annual Beer Mile/ CornHole/ Spike Ball Potluck!  Put it on your calendar. 

Sunday October 29th, there will be a group of us from CF Lodi participating in the Dionysus Dash Lodi.  It is  5K walk/run through the vineyards of Lodi.  Please feel free to join us.  Even if you like to do more walking than running we would love to have you out there with us. There will be wine at the finish line.  You can sign up through Eventbright.  DO IT NOW! 

Team Name: Swole Sisters – Password Crossfit Lodi

THIS SATURDAY, Saturday October 7th, we will have a slight change in our Saturday Hours.

Open Gym 7-8:30am

CF Class 8:30-9:30am

WOD:

In teams of 2, 1 partner working at a time

8 Rounds for Time

15 Push Press 135#/95#

25/20 Cal Assault Bike

50 Double Unders

*Partners will alternate complete rounds/ Each partner will complete 4 rounds

**40 Min Time Cap**

Read More

Tuesday October 3, 2017

Posted on Oct 2, 2017 | 0 comments

Save the Date!  Friday November 3 @ 6pm, we will have the 2nd annual Beer Mile/ CornHole/ Spike Ball Potluck!  Put it on your calendar. 

Sunday October 29th, there will be a group of us from CF Lodi participating in the Dionysus Dash Lodi.  It is  5K walk/run through the vineyards of Lodi.  Please feel free to join us.  Even if you like to do more walking than running we would love to have you out there with us. There will be wine at the finish line.  You can sign up through Eventbright.  DO IT NOW! Team Name – Swole Sisters

 THIS SATURDAY, Saturday October 7th, we will have a slight change in our Saturday Hours:

Open Gym 7-8:30am

CF Class 8:30-9:30am

Strength:

Back Squat

3 x 10 @ 60%

1 x 10+ @ 60% (Stay at 60% and do a set of at least 10…more if possible)

WOD:

In 7 Min,

Run 800 m

Max Reps Hang Squat Clean 155#/105#

Read More

Monday October 2, 2017

Posted on Oct 1, 2017 | 0 comments

Congratulations to our CFLodi Team – Sean Scott, Roberto Cortez, Erica Phillips, and Makayla Schulte, who placed 5th this weekend in the Caffeine and Kilos Invitational!  Nice work!

Save the Date!  Friday November 3 @ 6pm, we will have the 2nd annual Beer Mile/ CornHole/ Spike Ball Potluck!  Put it on your calendar. 

Sunday October 29th, there will be a group of us from CF Lodi participating in the Dionysus Dash Lodi.  It is  5K walk/run through the vineyards of Lodi.  Please feel free to join us.  Even if you like to do more walking than running we would love to have you out there with us. There will be wine at the finish line.  You can sign up through Eventbright.  DO IT NOW!

THIS SATURDAY, Saturday October 7th, we will have a slight change in our Saturday Hours.

Open Gym 7-8:30am

CF Class 8:30-9:30am

Skill/Strength

Ring Dips

EMOM 8 min

3-5 Ring Dips

WOD:

3 Rounds for Time

15 Cal Row

12 Power Snatch 95/65

9 Bar Facing Burpees

Read More

Saturday September 30, 2017

Posted on Sep 29, 2017 | 0 comments

Open Gym 7-8am

CrossFit Class 8 & 9 am

Read More

Friday September 29,2017

Posted on Sep 28, 2017 | 0 comments

Save the Date!  Friday November 3, we will have the 2nd annual Beer Mile/ CornHole/ Spike Ball Potluck!  Put it on your calendar. 

Sunday October 29th, there will be a group of us from CF Lodi participating in the Dionysus Dash Lodi.  It is  5K walk/run through the vineyards of Lodi.  Please feel free to join us.  Even if you like to do more walking than running we would love to have you out there with us. There will be wine at the finish line.  You can sign up through Eventbright.  DO IT NOW!

Saturday October 7th, we will have a slight change in our Saturday Hours.

Open Gym 7-8:30am

CF Class 8:30-9:30am

Strength:

Bench Press

Set 1- 10 @ 65% of 1 RM

Set 2 – 8 @ 70%

Set 3 – 6 @ 77.5%

Set 4 – 4 @ 82.5%

Set 5 – 3 @ 85%

WOD:

With a partner, complete:

12-9-6

Thruster 75#/55#

Pull Ups (s – jumping pull ups)

Cal on Assault Bike

Partner A will start and complete 12 Thrusters, when partner A is done with 12 thrusters he will move on to the 12 pull ups, then partner B can start the 12 Thrusters.  When Partner A is done with the 12 Pull Ups he will move on to the 12 Cal on Assault Bike, and partner B can move on to pull ups.  Partners will then move through the rest of the workout in the same way until both have each completed 12-9-6 of all movements in that order.

*This is a sprint!

**Time Cap is 7 min for both partners to finish!  Scale accordingly**

 

Read More

Thursday September 28, 2017

Posted on Sep 27, 2017 | 0 comments

Save the Date!  Friday November 3, we will have the 2nd annual Beer Mile/ CornHole/ Spike Ball Potluck!  Put it on your calendar. 

Sunday October 29th, there will be a group of us from CF Lodi participating in the Dionysus Dash Lodi.  It is  5K walk/run through the vineyards of Lodi.  Please feel free to join us.  Even if you like to do more walking than running we would love to have you out there with us. There will be wine at the finish line.  You can sign up through Eventbright.  DO IT NOW!

Saturday October 7th, we will have a slight change in our Saturday Hours.

Open Gym 7-8:30am

CF Class 8:30-9:30am

WOD 1:

800 m Run

80 AB Mat Sit Ups

400 m Run

40 Handstand Push Ups

200 m Run

20 DB Squat Cleans 50/35

 

WOD 2:

EMOM – 21 mins, alternating between:

15 Assault Bike Calories

15 Row Calories

50 Double Unders

Read More

Wednesday September 27, 2017

Posted on Sep 26, 2017 | 0 comments

Save the Date!  Friday November 3, we will have the 2nd annual Beer Mile/ CornHole/ Spike Ball Potluck!  Put it on your calendar. 

WOD:

5 rounds for time of:

200 m Run

21 Burpees

15 Toes to Bar

9 Deadlifts 225/155#

Read More