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Workout of the Day

Here is the fun that Josh has in store for you...
WOD: 10.18.17

WOD: 10.18.17

Skill:
5sets of
1 strict press
2 push press
3 split jerks

Wod:
Teams of 3
3x50m sled drag
2x100m sled drag
1x200m Sled drag
*weight decreases each set

WOD: 10.17.17

WOD: 10.17.17

Don’t forget about our Holloween Party!!! Bring a dish, your costume, and your favorite booze👻
This Saturday at 6:30pm

Skill:
Every 90sec x5
1 hang power snatch + 2 OHS

WOD:
5 rounds
400m run
12 Box jump overs
7 tire flips

WOD: 10.16.17

WOD: 10.16.17

Skill:
Back squats
5/65%
4/70%
3/75%
2/80%
2×2/85%

WOD:
EMOM (15)
1: 15/12cal row
2: 20 UB kbs
3: 5 wt. pull ups

WOD: 10.13.17

WOD: 10.13.17

30-20-10
Db snatch
Lunges
400m run
Rest 4min

3 rounds
300m row
20 T2B
10 OHS 95/65
Rest 4min

3 rounds
30 DUs
20 NPU Burpees
10 DL 185/135

WOD: 10.12.17

WOD: 10.12.17

Happy birthday, Christine!

17min AMRAP
17 jumping squats
170m slamball carry
17 kbs
17m bear crawl
17 bicycle kicks

Barbell Club
A) 5×3 power snatch
B1) 4×8 bench press
B2) 4×15 Wt. back extension
C) skill work (pick a goat)
HSPUs, DUs, rope climbs, MUs

WOD: 10.11.17

WOD: 10.11.17

Skill:
Every 90sec x7
1 pause in dip position (2sec)
2 split jerks (pause 1sec in catch)

WOD:
21-15-9
Burpee box jumps
Push press

WOD: 10.10.17

WOD: 10.10.17

Skill:
5×3 snatch balance

WOD:
12min AMRAP
12 Wallballs
3,6,9… C2B Pull ups
35 DUs

WOD: 10.9.17

WOD: 10.9.17

Check-ins to our new Push Press software goes live today! Get here a few minutes early to get yourself set up. 

Strength:
Work to a heavy back squat single

WOD:
in partners
100/80cal row
100 SDHP (135/95)
100/80cal row
*row must be (45on/15off)

WOD 10.6.17

WOD 10.6.17

E3MOTM x4
200m run
15 kbs
10 t2b
Rest 4min

3 rounds of:
5 DL (heavy)
10 HSPUs
15 Box jumps
Rest 4min

60 DUs
500m row
4 Rope climbs
30 pistols
200m farmer’s walk
10 man makers

WOD: 10.5.17

WOD: 10.5.17

Flush:
25min AMRAP
250m Row
25m Bear crawl
25 Sit ups
250m medball carry

Barbell Club:
A) 5×3 snatch balance
B) 4×3 OHS
C) 3×3 snatch DL
D1) 5×12 ghd sit ups
D2) 5×12 face pulls

WOD: 10.4.17

WOD: 10.4.17

Skill:
split jerk (10min to work to a heavy 1 rep)

WOD:
“Typewriter”
12min AMRAP
50m tire drag
50m tire flip

WOD: 10.3.17

WOD: 10.3.17

Skill:
3-pos Snatch

WOD:
“That’s not Annie”
50-40-30-20-10 DUs
25-20-15-10-5 dips (ring or box)

WOD: 10.2.17

WOD: 10.2.17

Strength:
E2MOTM
5-4-3-2-1
Back squats
*start at 70%, build every set by 5%

WOD:
Complete in partners
20 Hang power cleans 135/95
30 partner Wallballs
400m partner suitcase carry 

30 hang power cleans
40 partner Wallballs
500m sandbag ruck

40 hang power cleans
50 partner Wallballs
600m run

WOD: 9.29.17

WOD: 9.29.17

5 rounds of:
7 Plate Burpees
14 Lunges
7 c2b pull ups
Rest 4min

3 rounds of:
15cal Row
15 Box jumps
15 Kbs
Rest 4min

5-4-3-2-1
Tire flips
HSPUs

WOD: 9.28.17

WOD: 9.28.17

Flush:
25min AMRAP
10cal bike
20 slamballs
300m run
40 flutter kicks
50 DUs/singles

Barbell Club
A) EMOM (8)
Power clean
Hang power clean
Front squat
B) 3×8 front squats
C1) 4×15 GHD sit ups
C2) 4×15 face pulls

WOD: 9.27.17

WOD: 9.27.17

Skill:
Split jerk

Wod:
20min AMRAP
20cal Row
12 DL 135/95
6 Box dips
2 Rope climbs

WOD: 9.26.17

WOD: 9.26.17

Skill:
Snatch technique

WOD:
21-15-9
Box jumps
DB thrusters
*EMOTM perform 5 T2B

WOD: 9.25.17

WOD: 9.25.17

Happy birthday, Adam!

Strength:
4 sets to work to heavy complex
2 back squats
4 lunges
2 back squats

WOD:
in partners
10 synchronized burpees
10 power cleans 115/75
10 synchronized burpees
8 power cleans 135/85
10 synchronized burpees
6 power cleans 155/95
10 synchronized burpees
4 power cleans 175/105
10 synchronized burpees
2 power cleans 195/115

News and Info

Starting July 6th 2017 the 9:30am class is cancelled for the remainder of the summer. Sorry for the inconvenience!

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1830 Sierra Gardens Dr, Roseville CA 95661

Contact Us

Call or email Josh today to setup a time to stop by and start your Crossfit journey.

Address: 1830 Sierra Gardens Dr, Roseville CA 95661

Phone: 530.798.3014

Business Hours: 8a–6:30p M-F, 9a–2p S-S

About Crossfit



CrossFit is a strength and conditioning program that emphasizes short, high-intensity workouts utilizing a combination of gymnastic, weightlifting, and plyometric movements to increase strength, endurance, balance and overall fitness. The workouts are constantly varied and focus on functional movements, such as pushing, pulling, lifting, and running. The CrossFit program is designed for scalability and applies equally well to all committed individuals no matter their age or fitness level.

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