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We do strength and conditioning. We do crossfit. An evolved version. A better crossfit. Meaning we do exercises that use our bodies instead of machines. We do those exercises, as hard as possible, and it changes daily to keep your body growing. To keep gaining strength and losing fat.
Simple, hard, and effective are the three principles that guide the decisions made. Variety for the sake of variety is not. And the program is modified to each and every individual, individually. We do what is most effective for fat loss and strength gain.
We use crossfit to better the lives of the people of Elk Grove. To make better humans, better parents, and stronger community And much less worried about being good at the sport of CrossFit.
Here is what is happening this week….
Monday
Inthegym
General Warmup
walking lunges
3min. AMRAP:
8 Barbell Hang Cleans (95/65lbs.)
8 Barbell Front Squats
3min. AMRAP
8 Cal Bike
8 Sumo Deadlift High Pulls (95/65lbs.)
3min. AMRAP:
8 Barbell Hang Cleans (95/65lbs.)
8 Barbell Front Squats
3min. AMRAP
8 Cal Bike
8 Sumo Deadlift High Pulls (95/65lbs.)
REST 1MIN. AFTER EVERY AMRAP
*Ladies only have to do 6 cals
Tuesday
General Warmup
walking lunges
3 Rounds For Time:
30 Ballslam (20/14lbs.)
30 Box Jumps (20")
30 Barbell Push Press (75/55lbs.)
This is going to be the fastest metcon we've done in a while. Hit it HARD and let's see some fast times.
Optional Bonus Work:
1.) 3 Sets of 12-15 DB Rear Delts
Rest 60sec. between sets.
https://www.youtube.com/watch?v=fEmFciLzWtc
2.) 3 Sets of 12-15 DB Front or Lateral Raises
Rest 60sec. between sets.
Wednesday
For Time:
Run 1000m
Row 200m
Run 800m
Row 400m
Run 600m
Row 600m
Run 400m
Row 800m
Run 200m
Row 1000m
Accessory Work
Some extra bonus CORE work if you like:
8 Rounds:
20sec. of Russian DB Twists (35/20lb.)
10sec. Rest
Thursday
General Warmup
walking lunges
Friday
walking lunges