Aug 28, 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. 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 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….


"Fight Gone Bad with DBs"

3 Rounds, For Total Reps in 17 minute:

1 minute DB Deadlifts
1 minute Double Unders
1 minute Toes-To-Bar
1 minute DB Push Press
1 minute of 10m Shuttle Sprints
1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises.


For Time:

75 Partial DB Cleavage Cutters
75 Pull-Ups

*Every time you break, complete a 200m Run
*Start the workout with a 200m Run

Shoot for a weight that you can get the cleavage cutters done in about 4-5 sets. Then the pull-ups should take another 4-5 sets ideally. Kipping pull-ups are encouraged today!

If you need to scale this, think about what I wrote above (4-5 sets per piece) and see if maybe 50 reps is more appropriate or maybe even 100 each for some of you studs out there.

DB Partial Cleavage Cutters:



20min. to try and finish...
Double DB Hang Cleans
Alternating DB Reverse Lunges
DB Russian Twists
Been putting together a little bit more of a breathing kind of week for ya to switch things up! This is a super fun one!

On the DB reverse lunges, it's left + right = 2 reps!

On the DB Russian Twists, it's left + right = 1 rep!

Men - 45lbs.
Women - 30lbs.

Double DB Hang Clean Demo:

DB Russian Twist Demo:



3min. AMRAP:
100 Jumping Jacks
90 Russian Twists (L+R=1)
80 Reverse Lunges
70 Jumping Jacks
60 Second Plank
50 Glute Bridges
40 Jumping Jacks
30 Crossbody Toe Taps
20 Lateral Lunges

Rest 1min.

6min. AMRAP:
(Same Workout Starting From The Bottom UP!)

Rest 2min.

Start back at the top and finish the whole thing for time!

Obviously you will not finish the first 2 sections, BUT your goal is to get as far as possible! So, go hard and really try to get far in those small time windows! You get a little more rest each section.... And then... We get to see what you can really do :)

Crossbody Toes Taps:

Lateral Lunge Demo:

Reverse Lunge Demo:



21min. EMOM:
Min. 1) 60 Double Unders
Min. 2) AMRAP of "Complex"
Min. 3) Rest

2 Devil Press 50/35lbs.
4 Push Press

*So, the hardest part of this workout is minute 2. You're doing as many reps as possible of 2 devil press and 4 push press. After the 2nd devil press, go straight into your push presses! This gunna