Community. Coaching. Caring.
Push Jerk 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Hang Power Clean & Jerks and Air3 rounds for time of:
Run 400m
20 Hang Power Clean & Jerks (95#/65#)
40 Air Squats
Front Squat 5-5-5-5-5Front Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 10 mins of:
5 Front Squats (155#/105#)
7 Handstand Push-ups
9 Pull-ups
Photo by @robcwilson
We’re back! The 10th Annual CrossFit Games are over and we want to sincerely thank the coaches who all helped to cover the class schedule with minimal impact! We already can’t wait for next year and to see where the Games will move to as this was the last year in Carson.
Events:
Our summer picnic potluck is coming up in August! Mark your calendars!
Team WOD: Runs, Power Clean & Jerks, Box JumpsAs A Team of 2, Complete For Time:
800 m Run (as a team)
40 Power Clean & Jerks (135#/95#)
20 Box Jumps (30″/24″ Games standard)
400 m Run (as a team)
30 Power Clean & Jerks
30 Box Jumps
200 m Run (as a team)
20 Power Clean & Jerks
40 Box Jumps
* Alternate reps as needed with your partner, box jumps must stand up on top of box
** One bar, one box
Post total time.
Photo by @robcwilson
We are wrapping up the 2016 CrossFit Games and what a memorable experience this year was! The Games ended with 2 repeats (women and Team) and one new champ that has been knocking at the door for the past two years. We had groups that totaled 14 people from the gym all go down to make it their vacation to watch some pretty brutal but entertaining tests. I personally loved watching this years Games and while I really have a hard time ranking the 8 that we have attended; I would say the combination of the programming, changes in set up and layout, weather, and final year in Carson made it one of the top times we have seen the Games. Where it will end up next year is the biggest question they have to answer.
Bench Press 5-5-5-5-5Bench Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 16 mins of:
Run 200m
20 Wall Balls (20#/14#)
10 Toes-to-bars
Alt EMOM 10 mins: Deadlifts and Strict Pull-upsEvery 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
4 Strict Pull-ups
For time:
45 Row (calories)
45 Deadlifts (225#/155#)
45 Pull-ups
45 Lateral Burpee (Over Barbell)
Photo by @robcwilson
Back Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Kettlebell Swings, Box Jumps and Ring DipsComplete as many rounds as possible in 15 mins of:
10 Kettlebell Swings (70#/53#)
10 Box Jumps (24″/20″)
10 Ring Dips
6-9-12-15 reps, for time of:
Run 400m
Power Snatch (135#/95#)
Photo by @robcwilson
Ascending rep scheme madness today!
Schedule:
The 2016 CF Games have begun! See below for schedule impacts.
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set
Complex 1+2
5 RFT: Thrusters, Hang Power Cleans and Ball Slams5 rounds for time of:
5 Thrusters (115#/75#)
10 Hang Power Cleans (115#/75#)
15 Ball Slams (30#/20#)
Photo by @robcwilson
Schedule:
The 2016 CF Games have begun! See below for schedule impacts.
This afternoon was the first SRCF Tweens and Teens class and they all had fun learning to squat and finishing with a good workout with a “Baseline” AMRAP. This week they will learn basic kettlebell swings (eye level) and kettlebell deadlifts, the push press as well as box jumps and some other skills. Workouts are programmed to be scaled versions of the daily gym WOD but within a rep scheme and timeframe that is suitable. Fitness related games and activities are also added in addition to learning proper movement. Weight is allowed as technique is demonstrated at the individual level. If you are interested in signing up let us know!
Registration covers three weeks so if they can’t make a certain week due to vacation or other camps their registration will continue into the next session (or we can prorate). We will be taking registrations at any time so no need to wait until August.
SRCF Tweens and Teens Class:
Classes will feature a warm-up, skill or lift focus (example: proper running / rowing technique, jump rope, range of bodyweight movements, press, deadlift, squat, power clean and power snatch, etc.), then a CrossFit workout scaled appropriately, as well as a game or activity cool down. Classes will run approximately 50 minutes long. They will learn proper form and weight will be allowed as form and technique dictates (at the discretion of the coach). Most importantly it will be fun!
Note:
Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
Snatch Balance 1-1-1-1-1, using heaviest weight per set
21-15-9: Deadlifts and Overhead Squats21-15-9 reps, for time of:
Deadlift (225#/155#)
Overhead Squat (135#/95#)
