Jun 5, 2021

 by Ryan Webb

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. 

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….



every 3 min x 5

5 hip bridges

1 min max ab barbell roll outs


3min. AMRAP:

3 Power Cleans 135/95lbs.

6 Push-Ups

9 Air Squats


Rest 1min. Repeat For 5 Total Rounds.

Start where you left off each round





every 3 by 6

3 push press

1 min band lat pull


4 Rounds:


40sec. of Cal 

20sec. Rest


40sec. of reverse sit up

20sec. Rest


40sec. of Double DB Snatches 45/30s

20sec. Rest


40sec. of Sit-Ups (Feet Anchored)

20sec. Rest


Shoot for MAX REPS at each 40sec. station. When the time is up, you switch to the next station. Do not stay on the same station for all 4 rounds. This is 16 total minutes.

Double DB Snatches:




"Cardio Wednesday!"


40min. to get as far as possible...


6 mile bike

300 Double Unders

3 Mile Run


*break this up however u want

**3000m row



Every 3min x 5

5 deadlift

30m walking KB swings

*video https://youtu.be/g1_tXhUUcm4


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


Deadlifts 155/105lbs.


ballslam 25/20


M reverse ball toss


Rest 1min.


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

(Same workout. Start back at the beginning)


Rest 2min.


7min. to FINISH!

(Same workout. Start back at the beginning! Can anyone finish it!?)

To be clear, the first 2 sections are not meant to be finished, so don't worry about that. Just get as far as possible and rack up those reps for your score.


The workout goes like this...

5 Deadlifts + 10 BS's + 15 RT's


10 Deadlifts + 15 BS's + 30 rt's

... And so on...




25min. Flex Friday Lifting Window:


Pick ANY 3 movements below that you like. I am going to list more than 3, but pick based off of what makes you happy today ;)


1.)Barbell Hip Thrusts.

- 3 sets of 6-8 reps.

- Rest 90sec. Between Sets


2.) Partial DB Cleavage Cutters

- 3 sets of 10-12 reps.

- Rest 90sec. Between Sets



3.) DB Bent Over Rows

- 3 sets of 6-8 reps on EACH arm.

- Rest 90sec. Between Sets


4.) Double DB Tricep Extensions

- 3 sets of 6-8 reps.

- Rest 90sec. Between Sets



5.) Standing Barbell Calf Raises:

- 3 sets of 12-15 reps.

- Rest 90sec. Between Sets



*GO AS HEAVY AS POSSIBLE for the given sets and reps listed. You should only have about 1-2 reps left in the tank at the end of each set



Get as far as possible in 15min...



Cal Bike


American KB Swings (53/35lb.)

Push Jerks (95/65lb.)


Ladies start at 11. Lets see if the boys can catch up :)

Doesnt matter that they outnumber u it that our answers are correct