Category: Workout of the Day

Strength
Back Squat 5×3

WOD
10-9-8-7-6-5-4-2-1 reps, for time of:

Dumbbell Push Press, 40/30 lbs
Weighted Step-ups, 40/30 lbs, 24/20 in

Normal Hours on MONDAY!!! 

Don’t forget to get your tickets for the SacTown Throwdown this weekend! We are sending 3 teams and would love to have you all out to spectate and cheer everyone on! East Sac always puts on a great event and we will have a few tents, chairs etc. for everyone to hang out between WOD’s.

Here is the link for tickets: http://sttd13.eventbrite.com/

Your work for today,

STRENGTH:

1RM Power Clean

12 Min AMRAP

3,6,9,12…

2 count lateral bar jumps

Deadlift 225/155 (Or 50% of 1RM)

Pull Ups

Strength
EMOM For 10 Min

– Even Minutes: 3 Deadlifts @ 65~75% of 1RM 
– Odd Minutes: 8 Burpees

WOD
AMRAP 10 Min

6 Pistols (3 ea Leg)
9 Hang Cleans 95/65#
12 See the Lights Situps 25/15#

It’s Friday!  There’s some fun stuff coming up over the next few weekends! This Saturday and Sunday Greg and Nancy will be competing at the NorCal Masters competition in Richmond!  

Tickets can be purchased here:  http://norcalmasters.com/

Next weekend is the SacTown Throwdown! Come out and cheer on our teams! This event is always a blast and it’s even more fun when we have a big cheering section! Get your spectator tickets here: http://sttd13.eventbrite.com/

Now for today’s work: 

Strength:

8 x 3 Strict Weighted Pullups 

WOD:
AMRAP 15 Min 

200M Run
10 Power Snatch 95/65
10 Push ups

Happy Thursday CFD’ers!  
We want your input! Make sure to mark the whiteboard at the gym for new class times you’d like to see at CFD!

Strength
5×3 Front Squat

WOD
5 Rounds for time of

21 Barbell Squat Jumps 45/35
12 Kettlebell Swings 24/16

Strength

Max Effort Clean and Jerk

Hey all! It’s Tuesday! That means the 5:30 Class is dedicated to Olympic Lifting. If you normally attend the 5:30 class and are not interested in working on the Snatch or Clean and Jerk come to the 4:45 class or the regular 6:30! Those of you coming to the class at 4:45 should be able to get through a good portion of the gymnastics skill/strength work we’ve got on the menu today. 

Skill/Strength

4 Rounds rotating between each of the following 6 stations station. Rest as needed between stations, focus on form!

1) 30 Second Handstand Hold
2) 5 Straight Double Leg Raises
   • You can do these hanging or from support on a dip station or rings.  Raise your legs to the  L-Sit  position and then back down.  Move through each rep without your feet touching the ground if possible. You can scale these of course!  Low leg raises, double knee tucks, single leg raises or leg extenstion to knee tuck on a box are great ways to scale this movement.
3) 20 Second Superman hold
4) 10 Kipping Swings
5) 20 Second Hollow Hold
6) 3 Strict Chin-Ups with hollow body
   •  Challenge yourself to go chest-to-bar and maintain hollow for each rep.

WOD

AMRAP in 12 Minutes of

400 Meter Run
20 Medball Cleans 
10 Toes to Bar

Work hard and have fun!

Your strength for today:

Push Press

3-3-3-3-3

WOD:

3 times through:

1 min Row (For Calories)

1 min Push Ups

1 min KB Snatch

1 min Sit Ups

1 min Box Jumps

1 min Rest

Your score will be your total reps.  Count each round as you go and record your score during the minute break. Have fun!! 

Sunday Funday! Well that depends on your definition of fun:)

Remember we have classes at 11 and 12 today! 

Skill:

Attempt a new PR at a 5-Set, Unbroken, Double-Under Pyramid

An example would be 5-10-15-10-5. Each set must be unbroken and you must stop the rope between each set.  If you are new to double unders it could be 1-2-3-2-1, if you’re advanced try something that will be a challenge: 30-40-50-40-30 or higher! 

You have 10 minutes to do your best to complete the Double-Under Pyramid.  Don’t get discouraged! This is a great time to put a little pressure on your double unders and see what you can do! 

WOD:

For Time:

15 Power Clean & Jerks, 135/95 lbs
30 Air Squats
12 Power Clean & Jerks, 135/95 lbs
24 Air Squats
9 Power Clean & Jerks, 135/95 lbs
18 Air Squats

Have Fun!!