Friday April 20, 2018

Hey guys! Important!

With Jester out of town coaching our very own Grace Leng and myself in Vegas doing the CrossFit Games Masters Qualifier; there will only be 5 and 6 am Class for Friday(tomorrow) in WOODLAND.

Normal Class Schedule in Natomas Friday and everyone is back to normal Saturday!

Workout notes:

For today’s workout use any style lunge you want. Could be bodyweight, farmer(suitcase) lunge, front racked or back racked. Whatever you choose, stick with it!

score each AMRAP separately!

Triple AMRAP

5 min AMRAP

10 box jumps 24/20

10 lunges

10 toes to bar

rest 3 min

5 min AMRAP

8 box jumps 24/20

8 lunges

8 toes to…

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Thursday April 19, 2018

On today’s work out focus on getting a new three rep max in the front squat. While resting between attempts continue to mobilize your overhead position for the one rep max push press. The push press will feel light after the front squat. The front rack position should feel nice and warmed up as well.


25 minutes

0-15 min

Find 3 rm Front Squat 

15-25 min 

Find 1 rm Push Press


9 min EMOM 

Min 1: AMRAP Air SquatRead More

Wednesday April 18, 2018


3 sets of 8

Barbell Rows*

After each set

10 Strict Chin-ups(Using a band if you need help)


WOD: 6 rounds

Run 200 M

15 Medicine Ball See the Lights 20/14

15 Burpees


warm up:

Assault bike 24 min chill + 6 rounds of :15/45


A. Hang Snatch + Full Snatch x 15 min emom

B. Full Clean+Hang Clean x 15 min emom

C. 4 rounds

4 deadlifts 365/245

8 deficit hspu 6”/4”

16 wallballs 30/20

D. Class


30 Ghd

5 strict ttb

20 Ghd

10 strict ttb

10 Ghd

15 strict ttb

Tuesday April 17, 2018

Skill: Review technique and points of performance for all 3 WOD movements.

WOD: 24 min EMOM

min 1: 30 sec on/30 sec off

row for cal

min 2: 30 sec on/30 sec off

power clean 135/95

min 3: 30 sec on/30 sec off

push jerk 135/95


optional finisher: 10 minutes of handstand practice