Wednesday June 15, 2016

Posted on Jun 14, 2016 | 0 comments

CrossFit Lodi will not be Open on Sunday June 19th, Father’s Day.


2 Rounds

25 Cal Row

25 Wall Balls 20#/14#

25 Deadlifts 205#/135#

25 Burpees

-7 Min Rest

4 Rounds

4 Power Cleans 205#/135#

4 Front Squats

4 Jerks

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Tuesday June 14, 2016

Posted on Jun 13, 2016 | 0 comments



In 15 min work up to a heavy 1 Rep

Hang Snatch


5 Rounds

30 sec Push Press 115#/75#

30 sec Rest

30 sec Overhead Squats 115#/75#

30 sec Rest

*Scale weight accordingly.  Should be able to hold weight for the entire 30 seconds.


Fitness WOD:

25 min AMRAP

200 m Run

20 KB Swings

15 Med Ball Cleans

10 Cal Assault Bike


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Monday June 13, 2016

Posted on Jun 12, 2016 | 0 comments


From Regionals 2013

For Time:

100 Double Unders

50 Handstand Push Ups

40 Toes to Bar

30 Shoulder to Overhead 155#/105#

20 Alt.Front Rack Lunges (20/leg)


Post WOD:

For Time:

100 AB Mat Sit Ups

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Saturday June 11, 2016

Posted on Jun 10, 2016 | 0 comments

Today, Saturday June 11,  I am going to be doing a run/burpee WOD  at 7:30 at the Lodi High track.  Anyone is welcome. This is not a class, but I am throwing this out there hoping I will not have to do it alone!   – Jamie

The gym will be open from 9-10 for open gym.  There will not be a structured class but you can still come in for a workout!

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Friday June 10, 2016

Posted on Jun 9, 2016 | 0 comments


10 min EMOM

Min 1 – 25′ Handstand Walk or 2 wall walks or 30 sec HS hold

Min 2 – 30 Sec. Hollow Hold


10, 9, 8, …1

Cal Assault Bike

Power Cleans 155#/105#

Air Squats x 3 (30, 27, 24…3)

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Thursday June 9, 2016

Posted on Jun 8, 2016 | 0 comments

On Saturday (June 11th) I am going to be doing a run/burpee WOD  at 7:30 at the Lodi High track.  Anyone is welcome. This is not a class, but I am throwing this out there hoping I will not have to do it alone!   – Jamie

There will still be the regular 9am Saturday class.


Bench Press




16 Min AMRAP

5 Strict Handstand Push Ups

10 KettleBell Swings 70#/53#

15 Box Jumps 24″/20″

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Wednesday June 8, 2016

Posted on Jun 7, 2016 | 0 comments

Welcome to Wednesday everyone. Just like that, another week is half way through. Hopefully everyone isn’t feeling to beat up and will make it in today to work on their front squat.

On days when we have strength elements that call for a single “max” rep I encourage everyone to truly challenge themselves and find that DAILY max. Whether that translates into a new 300 lb PR(personal record) or finally putting some 10′s on the trainer bar, it is accomplishing the same goal. Now with that being said, everyday brings different aches, pains, stresses, and other outside the gym influences so putting heavy weight on the bar is the last thing you want to do. That is totally fine!! That is why it is called a DAILY max. Listen to your body and if it feels good and the right song is on….. Go for it and push your limits(in a responsible manner of course). On the flip side, if just the bar feels like the weight of world crashing down on you then dig deep and move that bar with flawless technique. Move with a purpose and with intent and you will still make improvements towards your overall fitness.  

After those legs are nice and warm all you have left is 150 wall balls. Now that may seem like a daunting task but come into it with a strategy or plan on how many reps you will shot for before dropping and doing your burpees. While that may seem like a punishment, try looking at it as a built in rest period. Don’t be in a hurry to pick that ball up once you’ve finished the burpees. Let yourself recover a few seconds then continue to chip away at those pesky wall balls. In my opinion the more you break up the wall balls the fitter and better you are going to be after this workout due to accumulation of burpees…looking at it like that will change your approach to todays workout and make it less daunting or stressful. This should be FUN after all…RIGHT!?!??! haha

Now come in and HAVE SOME FUN -T_


Front Squat



For Time


150 Wall Balls 20#/14# to 10′ target

**5 Burpees every time you break**

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