Squat
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 [...]
You Can Thank Me Later Ladies…
It seems that a lot of our female clientele clamor for Black Sean to remove his shirt during WODs. I thought this picture of him at FGB 6 might get your week off to a good start…. Today’s WOD 5 x 3 Front Squat rest 5 minutes “Tabata Something Else” ****************************************** Good luck to T [...]
Speed to Burn
Today’s WOD Team “Murph” In team’s of 2 complete the following: 1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run The pull-ups, push-ups and squats can be broken up any way you wish. The runs must be completed together. 3, 2, 1…do work! The free intro class is on today at 11:00 [...]
Excuses. Do you make them?
*********************************************** Back Squat 5 x 5 rest 5 minutes 5 Burpees + max Power Cleans (135/95) on the minute* *With a running clock, complete 5 burpees at the start of every minute followed by as many power cleans as possible in the remainder of that minute. Continue until 50 power cleans have been completed [...]
The Face Only a CrossFitter Could Love
Today’s WOD In teams of 3 complete the following: Row 5000 m 125 C2B pull-ups 175 Ground release push-ups 225 Air Squats One person will be on the rower while two others move in order through the movements. Only two people may be working at one time (rower +1). Rotate through the rower any way [...]
It’s a Dirty Job!
Today’s WOD: Take one attempt at a max time air squat hold Then complete the following: AMRAP in 12 minutes 6 Front Squats* 6 Push Jerks* *(135/95) ****************************** For those of you interested in becoming more proficient in your Olympic lifts, and want to train in a beautiful setting, check this combo out. South Tahoe [...]
The Jaguar has Left the Building
Today’s WOD: 800 m run 100 hollow rocks 100 squats 100 mountain climbers 800 m run The guy with by far the best name in the box, Jaguar, is headed back east to school by way of a little vacation in Singapore. He didn’t get to say his proper goodbyes but recently posted this on [...]
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