Workout of the Day

Mobility Tuesday, July 25, 2017

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Mobility Classes are Tuesdays and Thursdays at noon and 5pm!  Please RSVP through WODhopper to claim a spot in either of these two classes.  

CrossFit Classes:

The WOD:

20 min AMRAP of: 
300 meter run
20 kettlebell swings (53/35)
12 handstand push-ups

Monday’s WODboard:

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Monday, July 24, 2017

Congratulations to Team Nick & Dick!  They finished FOURTH at the finale of  Saturday’s Operation Night Stalker (hosted by Citrus Heights CrossFit). Great job, guys!! Here are a few photos of their grueling competition:

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CrossFit Classes:

The WOD: 3 rounds for time:
50 double-unders
20 wallballs
15 pull-ups
then:

The Lift: Front Squats 5-5-5-5 (increase in weight each set of 5 reps)

Monday’s Conditioning Class:

1) Chipper-Up then Down
    10 pull ups
    20 weighted step ups
    30 wall balls
    40 sit ups
    50 walking lunges
    400m run

Saturday, July 22, 2017

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We had a great turnout for the Patty Roast!  Lacey and Kim fired up the 6pm WOD with some surprises, like the crowd favorite:  “Stop, Drop, and Roll” Burpees!  We finished the evening with a potluck and BBQ. Even Flat Jack’s namesake dropped in for the fun!  We wish Patrick the best of luck these next six weeks in Roseville.  We know you will be back… 🙂 Here are few more photos from the evening:

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CrossFit Classes:

4 rounds for time:
500 meter row
400 meter run
20 burpees

Friday’s WODboards:

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Friday, July 21, 2017

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CrossFit Classes:

The WOD:  2 MetCons:

21-15-9 reps for time of:
Deadlift (225/155)
Wall Balls 20/14
Chest-to-bar Pull-ups

rest 5 min

3 Rounds for time of:
15 Bar Facing Burpees
15 Shoulder to Overhead 135/95

*Courtesy of CrossFit Linchpin

Friday’s Conditioning Class:

1) 6 rounds:
    10 KB
    10 Box jumps
    10 Wall balls
    10 push ups
    10 pull ups
    10 toes to bar
Thursday’s Zombie Apocalypse Photos and WODboard:
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Mobility Thursday, July 20, 2017

Why I do Crossfit...

Why I do Crossfit…

We need to know who will be joining us at the Patty Roast this Friday evening!  Please RSVP on Facebook or at the gym. Bring something to BBQ and to share as we say goodbye to Patrick Kucich!

Tuesdays and Thursdays are Mobility and Stretch days!  Come join us at either noon or 5pm!  Please RSVP through WODhopper so our trainers will know how many people to plan for.  Thanks!

CrossFit Classes:

The WOD:

2 Rounds for Time:
400 meter farmer’s carry
12 box jumps (30/26)
20 russian twists (25/15)
Choose a challenging weight on farmer’s carry.

then:
The Lift: Shoulder Press 4-4-4-4

Wednesday’s WODboard:

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