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
Who is coming to the MEMBER BBQ this Sunday?!!! Hopefully all of you!!! Please sign up at the front desk for what you will be bringing!
Also, don’t forget about our Nutrition talk this Saturday at 10am!
9 Minute EMOM:
Min 1: 2 Rope Climbs
Min 2: 5 Bar Muscle Ups
Min 3: 30 Second L-sit hold
REST 3 MINUTES
Kettlebell Swings 70#/53#
Toes to Bar
REST 3 MINUTES
200 Double UndersRead More
*Saturday 10AM — Discussion on the diet challenge! If you have questions on meals and acceptable foods, please join us! It will give you the week to prep for the upcoming challenge on the 29th!
*This Sunday!!!! MEMBER PARTY! Please sign up at the front desk for the BBQ! Hope to see you all there
Power Clean + Hang Squat Clean
10 Minute EMOM…1 rep of the complex, adding weight.
3 Rounds for time:
20 Clean & Jerks 135#/95#
20 Box Jumps 24″/20″
20 Wall Balls 20#/14#
5 Rounds for time:
20 Calorie Row
10 DeadliftsRead More
3X10 Back Squat
You should be adding 5-10 pounds from last week. (You better be keeping track!!)
*I suggest only adding 5 pounds. We want the cycle to last longer than just a few weeks, and because of the high reps it can get difficult quickly. Remember to focus on perfect form and don’t rush!
15 Minute AMRAP:
10 Alternating Dumbbell Snatch 70#/50#
10 Knees to Elbows
10 Alternating Front Rack Lunges 135#/95#
EMOM 30 Minutes:
Minute 1: 20 Jump Squats with barbell on back
Minute 2: 15 Wall Balls
Minute 3: 20 Sit-upsRead More
HAPPY (BELATED) BIRTHDAY TO JAMIE! MAKE SURE YOU GIVE HER WELL WISHES WHEN YOU SEE HER TODAY
*Sign up for the Member Party BBQ this Sunday! Sign up sheet will be at the front desk. Please be sure to sign up by Thursday.
*This SATURDAY @10 am we will be discussing the Paleo diet and our upcoming challenge! Hope to see you all there….and don’t forget to sign up for the BodyFat test which will be at the gym Monday Sept, 29!
WOD: (courtesy of Pat Sherwood)
15-12-9-6-3 Squat Clean 115#/75#
Lateral Burpees over the Bar
REST UNTIL 25:00
3 Rounds for time:
50 Double Unders
25 Hang Power Snatch 65#/45#
Run 1 Mile
75 Ball Slams
50 Kettlebell Swings
25 Pull-upsRead More
Complete a 5×3 Front Squat with 65% of your 1 Rep Max….
Again, focus on good form!!!!! This will be light…but it won’t be in a few weeks!
30 Back Squats 135#/95#
10 Shoulder to Overhead 135#/95#
30 Front Squats 95#/65#
10 Shoulder to Overhead 95#/65#
30 Overhead Squats 65#/45#
10 Shoulder to Overhead 65#/45#
25 Minute TIME CAP on this workout, so SCALE ACCORDINGLY! Remember, it’s not about the “Rx”…It’s the INTENSITY that gets you FIT!
Friday FunRead More
Mike from BodyFat test will be at the gym September 29th! Which is the same day we will be starting our DIET CHALLENGE! The Challenge is a Paleo Challenge and will be longer than just the typical 30 days that we have done in the past. This one is 8 weeks long!
Saturday September 20th @ 10am we will be having a little nutrition “talk” explaining details of the paleo diet, and also details of the challenge. Please join us! There will be prizes Let’s get excited, people! If you have never attempted changing your diet to this lifestyle, now is the time to do it. You will have lots of support from your gymmates!
Today we remember 9/11……. (Yes, more running. You are not allowed to complain today, either
WOD: (also for MELT)
Run or Row 2001 meters,
11 Kettlebell Swings 53#/35#
11 Hand Lift Push-ups
Run or Row 2001 meters (if you started with a run, end with a row, and vice versa)
Every 90 seconds for 15 Minutes, 1 Power Snatch, adding weight….
4 Rounds for time:
15 Power Snatch 75#/55#
30 Double unders
50 Jump Pull-ups
50 Ball Slams
50 Push Press
Run 800mRead More