Copyright © 2024 The Grove Fitness | Powered By 
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 3 min x 5
Back Rack Lunge (building)
4-6 Reps on EACH leg
10-12 Heavy DB Russian Twists
5 Rounds For Time:
15 Cal
15 Ballslam (20/14lb.)
15 Double DB Hang Cleans 45/30s
Time CAP: 18min.
Double DB Hang Clean Demo:
https://www.youtube.com/watch?v=MmcHmvGzEUQ
Tuesday
every 3 min by 5
5 push press
1 min max bent over rows
3min. AMRAP:
15 Cal Assault Bike
15 Pull-Ups
Max DB Push Press (45/30lbs.) in remaining time...
Rest 1min.
3min. AMRAP:
15 Cal Assault Bike
15 Pull-Ups
Max SDHP's (95/65lb. Bar) in remaining time...
Rest 1min.
3min. AMRAP:
15 Cal Assault Bike
15 Pull-Ups
Max DB Push Press (45/30lbs.) in remaining time...
Rest 1min.
3min. AMRAP:
15 Cal Assault Bike
15 Pull-Ups
Max SDHP's (95/65lb. Bar) in remaining time..
Wednesday
inthegym
"Cardio Wednesday!"
For Time:
400m run
120 Double-unders
400m run
100 Air Squats
400m run
80 Sit-Ups
400m run
60 Alt. DB Snatches 45/30lb
400m run
40 reverse sit up
400m run
20 DB press 45/30
400m run
Time Cap: 35min.
With the flow of the new program, I think it's best to move Cardio Day to Wednesday for a few weeks. It's going to give our legs some much needed rest
Thursday
inthegym
every 3 min x6
3 power clean (building)
3 front squat (building)
*round 6 is as many reps as possible
15min. Running Clock...
10 ballslam 40/30
50 Push-Ups
20 ballslam
40 Push-Ups
30 ballslam
30 Push-Ups
40 ballslam
20 Push-Ups
50 ballslam
10 Push-Ups
...In remaining time, complete as many calories as possible
Friday
inthegym
Every 3 min x 5
5-6 Incline Barbell Bench Press (building)
6-8 Barbell Rows (Regular Grip)
*Try to go as heavy as possible on both lifts
15min. to try and finish...
13 Pull-Up
13 American KB Swings (53/35lb.)
13 Calorie Bike
12 Pull-Up
12 American KB Swings
12 Calorie Bike
11 Pull-Up
11 American KB Swings
11 Calorie Bike
... All the way to 1 of each...
Should be finish-able, but definitely will be close :) Let's see if you can get it done!