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.
75 Partial DB Cleavage Cutters
*Every time you break, complete a 200m Run
*Start the workout with a 200m Run
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
(Same Workout Starting From The Bottom UP!)
Start back at the top and finish the whole thing for time!
Min. 1) 60 Double Unders
Min. 2) AMRAP of "Complex"
Min. 3) Rest
2 Devil Press 50/35lbs.
4 Push Press