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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….
MondayGeneral Warmup
walking lunges
4 Rounds For Max Reps:
1min. of Bike Calories
1min. of Barbell Lunges (front of back rack)
1min. of Toes-To-Bar
1min. of Rest
Try to rack up as many reps as possible at each station.
Tuesday
General Warmup
walking lunges
For Time:
1 Devil Press 45/30lbs.
Run 200m
2 Devil Press 45/30lbs.
Run 200m
3 Devil Press 45/30lbs.
Run 200m
4 Devil Press 45/30lbs.
Run 200m
5 Devil Press 45/30lbs.
Run 200m
6 Devil Press 45/30lbs.
Run 200m
7 Devil Press 45/30lbs.
Run 200m
8 Devil Press 45/30lbs.
Run 200m
9 Devil Press 45/30lbs.
Run 200m
10 Devil Press 45/30lbs.
Run 200m
Starts off easy, but those devil presses start to get harder to hang onto as the workout progresses. Try to hang on and finish in the time cap!
TIME CAP: 18min.
Wednesday
BIG Accumulator For TIME!
10 Box Jumps (24/20")
20 Ballslam 25/20
10 Box Jumps (24/20")
30 Push-Ups
20 Ballslam 25/20
10 Box Jumps (24/20")
40 Double Unders
30 Push-Ups
20 Ballslam 25/20
10 Box Jumps (24/20")
50 Cal
40 Double Unders
30 Push-Ups
20 Ballslam 25/20
10 Box Jumps (24/20")
60 Sit-Ups
50 Cal
40 Double Unders
30 Push-Ups
20 Ballslam 25/20
10 Box Jumps (24/20")
70 Sumo Deadlift High Pulls (75/55lbs.)
60 Sit-Ups
50 Cal
40 Double Unders
30 Push-Ups
20 Ballslam 25/20
10 Box Jumps (24/20")
This looks super fun! Try to memorize the flow so you can get in the zone and try and finish as fast as possible!
Thursday
General Warmup
walking lunges
6 Rounds For Time:
7 Barbell Thrusters (95/65lb.)
8 Pull-Ups
9 American KB Swings (70/53lb.)
10 Cal Assault Bike
SO much sneakier than it seems :)
Friday
walking lunges
Complete as fast as possible...
Until you reach 50 Hang Power Cleans....
20sec. of Hang Power Cleans (95/65lbs.)
10sec. of Rest
Until you reach 50 Lateral Burpees....
20sec. of Lateral Barbell Burpees
10sec. of Rest
Until you reach 50 Calories....
20sec. of Rowing/bike
10sec. of Rest
Until you reach 50 Toes-To-Bar...
20sec. of Toes-To-Bar
10sec. of Rest
You are only wokring for 20sec. at each station. Followed by a 10sec. rest. Keep folloing this sequence until you finish the 50 reps at each station. There is NO REST between stationn. The workout ends when you finish the 50 Toes-To-Bar.