May 1, 2021

 by Ryan Webb

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.



every 3 min x 5

5 squats (increasing weight)

20 reverse ball toss


18min. to finish or get as far as possible...


Run 400m


10 Rounds:

5 heavy Ball over bar 

3 Burpees

1 Power Clean 185/135


Run 400m


10 Rounds:

5 heavy Ball over bar

3 Burpees

1 Power Clean 185/135


Run 400m


*lift the ball over your squat bar

** building to a heavy set of 5 for squats



Every 3min. x 10 Rounds:

200m Run

12 DB Push Press 45/30s

7 Toes-To-Bar




every 3 min x 6

5 push press ( from ground)

5 burpee over bar


3min. to get as far as possible....

10 Double DB Snatches 45/30s

20 Push-Ups

30 Cal 

40 Double Unders

50 Sit-Ups

60 Pull-Ups


Rest 1min.


5min. to get as far as possible....

(Same Workout)


Rest 2min.


7min. to get as far as possible....

(Same Workout)

Double DB Snatch:














Every 3 min x 5

5 deadlifts (building)

6-8 bench press


5 Rounds For Time:

5 Front Squats***

10 reverse sit up

15/12 Bike


Round 1: 95/65

Round 2: 115/75

Round 3: 135/95

Round 4: 155/105

Round 5: 185/135




3 Rounds:

250m Row/.3 mile bike

200m Run



3 Rounds:

20 Hang Power Snatches 75/55lbs.

40 Air Squats



3 Rounds:

250m Row/.3mile bike

200m Run



3 Rounds:

25 Hang Power Cleans 95/65lbs.

25 Box Jumps 24/20"



Max Russian KB Swings 70/53lbs.

Really diggin the flow on this one! The only rest you get is for finishing a section early, so make sure you're moving on each one :)



every 3 min x 6

3 press

45m single arm KB farmer carry*


15min. AMRAP:

10 Cal Bike

15 supine ring rows

20 heavy Ball over shoulder