Squat
Tryouts
Today’s Schedule: Group Classes: 9:00, 10:00 am On-Ramp: 11:00 am Sactown Throwdown Tryouts: 1:00 pm If you’re coming to tryouts we will get going as close to 1:00 pm as possible. That means get yourself in a little early and get properly warmed up. For those not trying out, you’re welcome to come down and [...]
Why the New Programming?
Workout A Back Squat: 5-5-max reps Shoulder Press: 5-5-max reps Then: 20 skin the cats Then: 10 wall balls on the minute for 10 minutes Workout B “Angie” 100 pull-ups 100 push-ups 100 sit-ups 100 squats So for those of you who were not around last week because of the holidays, we’ve switched things up [...]
Fresh Faces
Congrats to our December On-Ramp class that graduated to the big leagues this week. Please make sure to introduce yourself to these newbies and make them feel welcome in the box! Today’s WOD: Back Squat: 5-5-5-3-3 Weighted Pull-Up: 3-3-3-3-3 Then, Tabata: push-ups, sit-ups, air squats* *total the lowest number for each exercise for a final [...]
Rrrrrrrrrrrrrrr
Today’s WOD: “Cindy” AMRAP in 20 minutes 5 pull-ups 10 push-ups 15 squats Benchmark WOD to kick your weekend off right. ********************************************* Boston forwarded me this excellent T Nation article by Dan John on weighted carries: T NATION | The Secret of Loaded Carries
Thanksgiving Week Hours
Today’s WOD: Make 2 attempts at your fastest 400 m run* *rest as needed between attempts Then complete the following, AMRAP 3 Minutes 3 Power Cleans @ 155/115 6 Push Ups 9 Air Squats/9 Ring Dips* 4 Rounds total, rest 1 minute between rounds *Even rounds perform air squats, odd rounds perform ring dips Our [...]
Going Out With a Bang!
Since this is Irish’s last day before he and his wife move back east, some of you thought it would be a good idea to let him pick today’s WOD before hopping on a plane. Well the dedicated member of our military did what anyone would expect and chose a hero WOD. Best of luck [...]
No One Said it Would Be Easy
Hard work=results. That is definitely true inside our box. Look at the picture of Richard-sweat soaked shirt, hands on knees, I’m sure dreading picking up those f***ing dumbbells one more time. But he did, and so did the rest of you. There are no shortcuts to being healthy and fit, just discipline and commitment. And [...]
Today’s WOD
Saturday Class Hours 9:00 am, 10:00 am- Group Classes 11:00 am- On-Ramp Today’s Team WOD In team’s of two complete the following for time: Plank hold/50 double-unders Plank hold/40 squats Plank hold/30 kb swings (53/35) Plank hold/20 burpees Plank hold/200m sprint One partner will be in the plank hold while the other does 50 du’s. [...]
Welcome September On-Rampers!
Today’s WOD 5 x 5 Push Press rest 5 minutes 3 Rounds for time: 50 squats 40 mountain climbers 30 kb swings 20 pull-ups 10 ground release push-ups 1 rope climb Sacramento area schools are pushing to remove junk food vending machines from their campuses. I think it sounds like an idea long overdue, and [...]
Bumper Plate Bonanza!
**Regular classes from 9-11 today. Open gym from 11-12** Today’s Team WOD “Bumper Plate Bonanza” In team’s of 2 complete the following: 25 (each leg) walking weighted overhead lunge (45/25) 200 m partner relay run with bumper plate 50 weighted push-ups 200 m partner relay run with bumper plate 75 weighted sit-ups 200 m partner [...]
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