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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
General Warmup
walking lunges
For Time:
30 Calorie Assault Bike
60 Front Rack Lunges (95/65lbs.)
90 American KB Swings (53/35lbs.)
I want you guys to really try and finish this one as fast as possible today! Can anyone get sub 10min. on this!?
Ladies: Complete 20 Calories
Tuesday
eneral Warmup
walking lunges
Complete the following work for time:
50 Calories of Rowing
100 Push-Ups
200 Double Unders
*You may break up the reps however you like today.
Wednesday
Do the warm up
GodSpeed Ya'll
(0-2min.)
200m Run
10 Barbell Muscle Snatches (75/55lbs.)
(2-4min.)
200m Run
10 Toes-To-Bar
(4-6min.)
200m Run
15 Ballslam (20/15)
(6-10min.)
400m Run
20 Barbell Muscle Snatches (75/55lbs.)
(10-14min.)
400m Run
20 Toes-To-Bar
(14-18min.)
400m Run
30 Ballslam (20/15)
(18-26min.)
800m Run
30 Barbell Muscle Snatches (75/55lbs.)
(26-34min.)
800m Run
30 Toes-To-Bar
(34-42min.)
800m Run
45 Ballslam (20/15)
Thursday
General Warmup
walking lunges
15 Rounds For time:
2 Double DB Hang Power Cleans (45/30s)
3 DB Thrusters (45/30s)
4 DB Box Step Up's (24/20")
5 Burpees Over The DB's
Get ready for something that is a lot harder than it looks :)
Friday
walking lunges
12min. to get as many weighted knee raises as possible!
Every time you break, you must complete:
10 Push-Ups
20 Double Unders
This is going to be a really fun challenge!! You start on the pull-up bar and bang out as many weighted knee raises as possible. As soon as you drop, you must complete the 10 push-ups and 20 double unders before you hop on the bar again for another attempt.