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We do crossfit. An evolved version. A better crossfit. Meaning we do exercise that uses our bodies instead of machines. We do those exercises at high intensity, as hard as possible, and it changes daily to keep your body growing.
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 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 with options for in gym workouts and at home workouts.
MONDAY
Inthegym
every 4min x 4
5 squats (building)
200m single arm OH carry
3min. AMRAP:
20/15 Cal Row
15 American KB Swings 70/53
Max Power Clean & Jerks in remaining time..
Rest 1min. Repeat For 5 Total Rounds
Tuesday
bench press
8-10 Heavy Reps
Immediately into;
1min. of max effort pull-ups/banded lat pulldowns
death by sb squat
count by 2s
time permitting
For Time:
30 Burpees
30 Double Unders
30 Push-Ups
30 Double Unders
30 Cal Bike
30 Double Unders
30 Push-Ups
30 Double Unders
30 Burpees
Wednesday
inthegym
every 3 min
5 deadlift (building)
45m bear crawl with ball
18min. to get as far as possible....
5 Rounds:
5 Toes-To-Bar
5 Wall Balls (30/20lb)
Immediately into;
6 Rounds:
6 Toes-To-Bar
6 Front Rack Lunges 95/65lbs.
Immediately into;
7 Rounds:
7 Toes-To-Bar
7 Front Squats 115/75lbs.
Immediately into;
8 Rounds:
8 Toes-To-Bar
8 Back Squats 135/95lbs.
Thursday
"Cardio Thursday"
10 Pull-Ups
20 Cal Bike
10 Pull-Ups
30 Sec battle rope
20 Cal Bike
10 Pull-Ups
400m Run
30 Sec battle rope
20 Cal Bike
10 Pull-Ups
50 Russian KB Swing (70/53lb.)
400m Run
30 Sec battle rope
20 Cal Bike
10 Pull-Ups
60 burpee
50 Russian KB Swing (70/53lb.)
400m Run
30 Sec battle rope
20 Cal Bike
10 Pull-Ups
No rest between sections! Accumulator style! So a new movement gets added to the list each round. These are always super fun challenges with a great rep scheme that keeps you moving. Can you finish this one in under 35min!?
Friday
inthegym
every 3 min x 6
3 press
90 sec max walking lunges
7min. AMRAP:
7 Hang Power Cleans 115/75lbs.
7 Front Squats
Rest 3min.
7min. AMRAP:
7 Burpees
7 Push Jerks 115/75lbs.