Aug 30, 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….


Every 4min. x 5 Rounds:

200m Run

.3m bike

5 Power Clean + Jerks (Climbing)


Remember that this is sets of 5, so it's not going to be super heavy. Try and work on your touch and go for as long as possible before you go to singles. Power or Squat is fine.


For Time:


ring Pull-Ups

DB press

Pick 1 or 2 options below:


1.) 400m Farmer Carry with (2) Kettlebells (Heavy as possible)

2.) 3 Sets of 1min. Weighted Planks. Rest 1min. between sets.

3.) 3 Sets 10-12 Barbell Rollouts


Barbell Rollout Demo:





Every 4min. x 4 Rounds:

15/12 Cal Bike + 50 Double Unders

Immediately into;



Round 1: 3 at 60% of board

Round 2: 3 at 70% of board

Round 3: 3 at 80% of board

Round 4: Max Unbroken Reps at # on board + (shooting for more than 3)


**Goal is to start your deadlifts at the 2min. mark or less. So if you can't do double unders, just do singles until 2min.


15min. to finish...

80 Plate Sit-Ups (35/25lb.)

100 Alt. DB Lunges (45/35s)

120 Ballslam (25/20lb.)


*You may split up the reps however you like! Strategy is key to finishing fast, but maybe you like the pain of going straight through?

Accessory Work


Pick 1 or 2 movements below:


1.) 3 sets of Banded Standing Abductors

10-15 reps per side. Rest 60seconds between sets.



2.) 3 sets of Banded Seated Abductors

60sec. of max reps. 60sec. rest. Repeat For 3 Total Sets.



3.)  3 sets of Banded Donkey Kicks

10-15 reps per side. Rest 60seconds between sets.



4.) 3 sets of Standing Barbell Calf Raises

10-15 Reps as heavy as possible. Rest 60-90sec. Between Sets.





3-4 Sets:


8-10 Reverse Grip Barbell Bench

Immediately into;

8-10 DB Bent Over Rows (ea. arm)


Rest 90sec. Between Sets.


4 Rounds: (16min. Total)


40sec. of Max Double DB Hang Cleans

20sec. Rest

40sec. of Double Unders

20sec. Rest

40sec. of Toes-To-Bar

20sec. Rest

40sec. of Max Push-Ups

20sec. Rest

Double DB Hang Clean:






3 at 60% of board

3 at 70% of board

3 at 80% of board

Max Unbroken Reps at # on board + (shooting for more than 3) *No resting at the top of any reps for more than 1sec. Constant movement.


 Depending on the weight you choose, this can be extremely challenging! Have fun. Go HARD. And enjoy :)


For Time:

100 Barbell Thrusters


*At the top of every minute, perform 5 burpees! Start with burpees!




We have a BIG 10 Round EMOM today! Considering everything else we did this week, this should feel pretty good. Tough... But should feel spot on in terms of what your body is feeling today. Pick a weight for the power cleans and kettlebell... Then just try and hang on for as long as possible.  


40min. EMOM:


Min. 1)


3 Box Jumps (24/20")

5 Pull-Ups


Min. 2)

15/12 Cal Bike


Min. 3)

Max American KB Swings (53/35lb.)


Min. 4)