CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that...Read More
CrossFit Lodi is a gym specializing and dedicated to the CrossFit protocol of constantly varied functional movements performed at high intensity. We strive to provide the best strength and conditioning coaching available in the Lodi area. Our gym provides a community atmosphere...Read More
CLASS TIMES TODAY ARE 7:30& 9AM!!!
SURPRISE!!!!!! IT’S GOING TO BE FUN. SEE YOU THERERead More
4TH of JULY HOURS are
7:30 & 9am ONLY!!!!!!
8 Minute EMOM:
Even: 4 Turkish Get-ups (2 each side) 35#/26# KB (try to get heavier)
Odd: 30 Second L-sit hold
Hang Power Snatch 95#/65#
Hang Squat Snatch 95#/65#
Chest to Bar Pull-ups
Squat Snatch 95#/65#
Bar Muscle Ups
****NOTE: Do not be discouraged if you see a movement that you maybe cannot perform or aren’t that efficient with. This is why we do crossfit, to constantly learn new skills. There are always modifications and progressions for any movement. If you come in and have a great workout, THAT is what counts!!!!Read More
4TH OF JULY HOURS:
7:30 & 9AM
COME AND GET YOUR HERO WOD ON BEFORE YOU INDULGE IN HOT DOGS AND BEER!
Pause Front Squat
10 Minute EMOM:
3 reps every minute @ 70% of your 1RM
*should be an approximately 2-3 second pause at the bottom of the squat with no movement before ascending
WOD: (also for MELT)
A full tabata round of the following exercises with 1 minute rest in between exercises:
*Row for Calories
*Dumbbell Burpees 50#/35# (just as it sounds: hold db’s, do a burpee, jump at the top w/ db’s)
*Wall Balls 20#/14# 10 ft. target for BOTH
*Dumbbell Push Press 50#/35#
Your score is your lowest number of reps per round per exercise!Read More
Handstand Push-up Practice!
EMOM 6 Minutes:
5 Handstand Push-ups (use a defecit/ paralettes to challenge yourself)
Rest 4 Minutes
10 Minute EMOM:
5 Toes to Bar
5 Power Cleans 155#/105#
At the 10 Minute Mark:
7 Rounds For time:
50 Wall Balls
40 Ground to Overhead w/ plate
30 Lunges w/plate
30 Lunges w/ plate
40 Ground to Overhead w plate
50 Wall BallsRead More
HAVE YOU SEEN OUR 4TH OF JULY SPECIAL YET?!
*One month free or fundamental training fees waived– a $150 savings– by committing to 3 months at CF Lodi!
FOR STP WORKS AND CROSSFIT KIDS:
Membership dues will be waived for one month with a 3 MONTH commitment!
SPECIAL ENDS JULY 4TH!
Tell your family and friends! A great time to make the commitment to fitness!
In 12 Minutes, work up to a heavy single split jerk (from the rack)
WOD: (also for CF melt)
4 Rounds for time:
40 Kettlebell Swings 53#/35#
…Squats are air squats! Push-ups are regular, not hand release!
THERE WILL NO LONGER BE A 7PM CLASS ON TUESDAYS AND THURSDAYS UNTIL FURTHER NOTICE
Starting tomorrow we will be having MAX LIFT FRIDAY! Come max out on your Snatch and/or Clean & Jerk! Starts at 6pm!!!
10 Minutes to work up to a MAX effort HANG SQUAT CLEAN!
5 Rounds for time:
30 Double Unders
FRIDAY FUN!Read More
Muscle Up Practice …work transition, swing and dips…
8 Min EMOM (for those with efficient MU)
Even: 3 Muscle Up + extra dip
Odd: 50 Double Unders
8 Min EMOM (for those who don’t have MU)
Even: 5-7 Ring Dips
Odd: 5 “Hips to Rings” swings
3 Minute AMRAP:
Rest 2 Minutes
Repeat 4 Rounds
Score is lowest round and highest round added together.Read More