Monday October 31, 2016

Posted on Oct 30, 2016 | 0 comments

happy-halloween1

Strength:

Deadlift

5-5-5-5-5

*use the same weight across all sets

WOD:

12 Rounds for Time:

3 Deadlifts 225/155

5 Burpees

7 Air Squats

 

 

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Friday October 28, 2016

Posted on Oct 27, 2016 | 0 comments

Saturday Morning – Open gym from 8am-9am!

Strength:

Back Squat

8, 6, 5, 4

Set 1 – 8 reps @ approx 75%

Set 2 – 6 Reps @ 75-80%

Set 3 – 5 Reps @ 80-85%

Set 4 – 4 Reps @ 85-90%

*All working sets at 75-90%

WOD:

For Time

21-15-9

Thrusters 115#/75#

Power Cleans

**Goal is Sub 6 min

- Cap is 10 Min – Scale accordingly

 

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Thursday October 27, 2106

Posted on Oct 26, 2016 | 0 comments

New gear is in!  Hats, Shirts, Tanks, & Sweatshirts will be available for purchase on Friday.

Monday, October 31st (Halloween) we will have a regular schedule all day, but there will be NO OPEN GYM.  Sorry for any inconvenience.

We are also offering Open gym on Saturdays from 8am – 9am in addition to the Monday and Wednesday Open gym from 6:30pm – 8pm.  If you missed a class WOD or are working on some of your weaknesses, or have a different crazy WOD you would like to try,  please utilize the open gym time for this purpose.  If you have any questions about the class schedule or open gym, you can find a complete list of classes on our website under the “schedule” tab at the top of the page.

Mark your calendars for Saturday November 19, 2016, we will be having an “in House” Thanksgiving Throwdown!  Teams of 2 (MM or FF) will compete against each other in 3 WOD’s.  Each team will be required to bing in a donation of non perishable food items that will then be donated locally.

WOD:

Tabata – Full rounds of each

Assault Bike

Kettlebell Swings 53#/35#

Jump Lunge

DB Snatch 50#/35#

 

Post WOD:

10 Min EMOM

7-10 Toes to Bar

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Wednesday October 26, 2016

Posted on Oct 25, 2016 | 0 comments

Monday, October 31st (Halloween) we will have a regular schedule all day, but there will be NO OPEN GYM.  Sorry for any inconvenience.

We are also offering Open gym on Saturdays from 8am – 9am in addition to the Monday and Wednesday Open gym from 6:30pm – 8pm.  If you missed a class WOD or are working on some of your weaknesses, or have a different crazy WOD you would like to try,  please utilize the open gym time for this purpose.  If you have any questions about the class schedule or open gym, you can find a complete list of classes on our website under the “schedule” tab at the top of the page.

For now, we will remain closed on Sunday.  To quote Pat Sherwood, “Get out of the gym and have some fun!!!”

Mark your calendars for Saturday November 19, 2016, we will be having an “in House” Thanksgiving Throwdown!  Teams of 2 (MM or FF) will compete against each other in 3 WOD’s.  Each team will be required to bing in a donation of non perishable food items that will then be donated locally.

Skill:

Accumulate 5-10 Rope Climbs

Accumulate 3 min L-Sit hold

WOD:
20 Min AMRAP

1 Thruster 135#/95#

10 Push Ups

15 Wall Balls 20#/14#

2 Thrusters

10 Push Ups

15 Wall Balls

…add 1 thruster per round, goal is to make it to 10 thrusters

 

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Tuesday October 25, 2016

Posted on Oct 24, 2016 | 0 comments

Next Monday, October 31st (Halloween) we will have a regular schedule all day, but there will be NO OPEN GYM.  Sorry for any inconvenience.

We are also offering Open gym on Saturdays from 8am – 9am in addition to the Monday and Wednesday Open gym from 6:30pm – 8pm.  If you missed a class WOD or are working on some of your weaknesses, or have a different crazy WOD you would like to try,  please utilize the open gym time for this purpose.  If you have any questions about the class schedule or open gym, you can find a complete list of classes on our website under the “schedule” tab at the top of the page.

For now, we will remain closed on Sunday.  To quote Pat Sherwood, “Get out of the gym and have some fun!!!”

Mark your calendars for Saturday November 19, 2016, we will be having an “in House” Thanksgiving Throwdown!  Teams of 2 (MM or FF) will compete against each other in 3 WOD’s.  Each team will be required to bing in a donation of non perishable food items that will then be donated locally.

Strength:

Front Squat

8, 6, 5, 4

Set 1 – 8 reps @ approx 75%

Set 2 – 6 Reps @ 75-80%

Set 3 – 5 Reps @ 80-85%

Set 4 – 4 Reps @ 85-90%

*All working sets at 75-90%.  one more week with this format, then reps will change

WOD:

20 Min EMOM

O: 15/13 Cal Row

E: 12 Burpees

Should be about 45 sec of work.  Scale reps accordingly.

 

 

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Monday October 24, 2016

Posted on Oct 23, 2016 | 0 comments

It’s Monday again, lets start the week off right!  The holidays are here!  Don’t let yourself get off track with your workouts!

Next Monday, October 31st (Halloween) we will have a regular schedule all day, but there will be NO OPEN GYM.  Sorry for any inconvenience.

We are also offering Open gym on Saturdays from 8am – 9am in addition to the Monday and Wednesday Open gym from 6:30pm – 8pm.  If you missed a class WOD or are working on some of your weaknesses, or have a different crazy WOD you would like to try,  please utilize the open gym time for this purpose.  If you have any questions about the class schedule or open gym, you can find a complete list of classes on our website under the “schedule” tab at the top of the page.

For now, we will remain closed on Sunday.  To quote Pat Sherwood, “Get out of the gym and have some fun!!!”

Mark your calendars for Saturday November 19, 2016, we will be having an “in House” Thanksgiving Throwdown!  Teams of 2 (MM or FF) will compete against each other in 3 WOD’s.  Each team will be required to bing in a donation of non perishable food items that will then be donated locally.  

New CrossFit Lodi sweatshirts, shirts, tanks and hats are being printed today and should be in by the end of the week.

Strength:

EMOM 10 Min

1 Power Snatch

WOD:

Run 1 Mile

100 Double Unders

80 Air Squats

60 Pull Ups

40 Ab Mat Sit Ups

20 Clean & Jerks 115#/75#

10 Handstand Push Ups

Rx+ WOD will be posted in the gym

 

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Friday October 21, 2016

Posted on Oct 20, 2016 | 0 comments

Strength:

Back Squat

8,6,5,4

Set 1 – 8 reps @ approx 75%

Set 2 – 6 Reps @ 75-80%

Set 3 – 5 Reps @ 80-83%

Set 4 – 4 Reps @ 85-87%

*All working sets at 75-87%

WOD:

4 Rounds for Time

10  DB Weighted Box Step ups 44#/26#  24″/20″

10 Ring Dips

10 Double KettleBell Clean & Jerks 44#/26#

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