For Time
4 Rounds of
500m Row
15 Wall Balls 20/14
This was the First WOD we ever did in the "new" spot. Kimbo, Camille, Cody, and I took a stab at this one and HATED it. So why not do it again.... Our first wall post went up on the sheetrock and is still visible to this day, kinda like a dog marking his territory.
For Time
5 Rounds of
10 Rope Ascents
15 Back Squats @ 50% Body Weight
20 AbMat Sit Ups
Rope Climbs anyone? Another movement we haven't seen enough here so let's change that. Rope ascents can be scaled very easily and are a great challenge for upper body strength, core stability, and grip. COME GET SOME!!!!
For Time
21-15-9 Reps of
Squat Cleans 95/65
Pull ups
OR
"Fran"
21-15-9- Reps of
Thrusters 95/65
Pull ups
A few options today. Although the first option sounds easier, your forearms will be HOSED.
A lot of changes are going on here @ CrossFit 916. Remember our hours of operations has changed and we will be open MOST of the day. I will be hanging out in the gym for anyone who wants to stop by say hey or get a WOD in. A few people have already set up some different times throughout the day so GET IN HERE, LET'S DO THIS. There is no better time than now to start yourself on the path of wellness.
Hours go into effect TUESDAY Oct. 12, and will be as follows....
Monday - Wednesday - Friday ----> 8 am - 11 am, 4 pm - 7 pm
Tuesdays - Thursdays ----> 8 am - 11 am, 4 pm - 8 pm
Saturdays ----> 9 am
This is only a trial time setting until we squash out all the bugs.....in other words, if the demand is there for 7 am or even a noon class, we will adjust when needed. Keep your eyes peeled for changes and we'll do our best to post them a week before going into effect.
There will only be one trainer available until 6 pm so anyone going thru the intro period will need to schedule their WODs for 6 pm or 7 pm. Once the intro period is over feel free to choose any available time to come in.
Our goal is to make your fitness goals easier to achieve by being more available to you. Don't hesitate to ask if your schedule can be accommodate, we'll try to make it happen.
14 Min AMRAP
10 AbMat Sit Ups
Sprint 50 ft
50 Heavy Jump Ropes
Today we met at the Elk Grove Park for an outdoorsie morning WOD. I think It went well and I'm looking forward to more in the future. The Ladies got to experience L Sits on the paralettes followed by a smashing effort in the WOD.
"CrossFit Total"
1 RM Shoulder Press
1 RM Back Squat
1 RM Deadlift
A few Pr's were made today but more importantly, a few baseline's were established. Check out the video of George pulling 170# on her second ever Deadlift Day. She ended up maxing at 180#.
TEAM WOD For Time
400m Overhead Walk 95/65
50 Tire Flips
100 Burpees
100 Knees To Elbows
Complete the Overhead Walk & Tire Flips WITH your partner, then only one person at a time on the Burpees and KTE.
This was only our second Team WOD during the weekdays. We like to save the team days for weekends to keep it more lively.
Kimberly will be out for the weekend starting friday, Disneyland is calling her name. We will be having our Saturday WOD in the park @ the Pavilion, at least until we get kicked out...
For Time
5 Rounds of
200m Run
15 Medicine Ball Cleans
15 Kettlebell Swings
*REMEMBER, HOURS WILL BE ADDED TO OUR HOURS OF OPERATION NEXT WEEK!!!!
9 Minute AMRAP of
3 Deadlifts @ 65-70% Max
7 Box Jumps 24/20
When your done, your legs should feel like Jell-o and lungs should be on fire. It is very possible for this one to cause NextDayCough-itis. The vido is a bit rough but you get the point.
Don't forget, Hours of Operation will be changing soon. Actually we are adding times, not much will change otherwise.
Oh and we have a new GYM CELL NUMBER. 916-764-7727
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