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Workout of the Day

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


Skill: Back Squat
2×20 @ 50%

Wod: 21-18-15-12-9-6-3


Flush: 25min AMRAP
200m slamball run
20 step ups holding slamball
20 slamball shots
Must complete whole round without setting slamball down or 20 Burpee penalty

Endurance: Rowing
9 rounds of 1:40 Row, 20sec Rest

Barbell Club:
A) 7 sets of 3-pos snatch (High hang, Hang, Floor)
B) 4×5 BTN push press
c) 3 sets of 100m OH walks


Skill: 10min at each station
1) Handstand variations
2) Muscle-Up progressions
3) AMRAP of:
10cal Assault Bike
10 Hip Extension
1min Plank

Wod: 12min AMRAP of
5 Dip
15m Bear Crawl (or HS Walk)
3,6,9,… Medball Clean


Every 90s for 6 rounds:
4 Cluster + 8 Pull-Up

Rest 5min

21-15-9 OHS
45 DU between sets

Rest 5min

3 rounds of:
15cal Row
30 DB Snatch


Skill: Back Squat

Wod: 15min AMRAP, in partners alternating rounds of
1 Shuttle Run
7 SDHP (115/75)
7 Box Jump Over
7 T2B
1 Shuttle Run


Choose your adventure…

Flush: 25min AMRAP
100m OH Walk
20 Slamball
300m Run
400m Row
50 Mountain Climber

Endurance: 4 rounds of
300m Run, 30s Rest
300m Run, 30s Rest
300m Run, 2min Rest

Barbell Club:
A) Clean&Jerk: 2/60%, 2/70%, 2/75%, 2/80%, (1/85%)3
B) Clean Pulls: (3/90%)4
C) Front Squat: (3/80%)4


Skill: 3 rounds of
3 Rope Climb
7 Evil Wheel
15 Weighted Back Extension

Wod: 4 rounds for time of
450m Burden Run*
15 Burpee Box Jump Over

*plate, medball, sandbag, dumbell


Min1: 5 Thruster (heavy)
Min2: 5 C2B Pull-Up

Rest 3min

3 rounds of:
500m Row
15-12-9 Power Snatch

Rest 3min

9-15-21 Push Press
42-30-18 Sit-Ups


Happy birthday to Latasha and MikeF!

Skill: every 90sec for 4 rounds
10 Back Squat @ 50%

Wod: 3 rounds for time of
12 UB Hang Power Clean @65%
17 UB Wallball
35 Double-Under


Friday Mash-Up (on a Thursday)…with a running clock, 40min time cap

800m Run
2min Rest
800m Run
2min Rest
800m Run

starting at 17:00
Work up to a heavy complex of:
Squat Clean
Hang Squat Clean
Front Squat
Push Press
Split Jerk

starting at 23:00
50 Slamball
40 Sit-Ups
30 Push-Ups
200m Farmer Walk
30 Push-Ups
40 Sit-Ups
50 Slamball


A1) 3×8 DB Row
A2) 3×5-8 HSPU

Wod: 5 rounds for time
10 Ring Dip
15cal Row
200m Sled


Even: 10 Thruster
Odd: 10 Burpee
Rest 3min

2 Power Snatch+ 3 OHS
Rest 3min

5 Deadlift + 2 Max Broad Jump


Happy birthday Abril!

Skill: E2MOM(8)
8 Back Squat @60%

Wod: 23min AMRAP
3 Strict Pull-Up (weighted for varsity)
4 Power C&J (70%)
17 Box Jump


Choose your adventure…

Flush: 25min AMRAP
10 Slamballs
10cal Row
10m Bear Crawl
10m Lunge
10 Atomic Sit Ups
10cal Assault Bike

Barbell Club:
A) 5 sets of:
Power Clean
Hang Squat Clean
Front Squat
Push Press
Split Jerk
(Go as heavy as possible)
B) 4×8 Bent Over Row
C) 4×8 Bench Press

Endurance: 5 rounds of..
800m Run
Rest 2min


Skill: max TGU in 5min

Wod: 3 rounds for time, in partners
60cal Row
30 Box Dip
600m Burden Carry
6 Rope Climb


A1) Jerk Balance 7×2
A2) Deadlift 5-5-5-3-3-3-3

EMOM(3) of 5 Thruster + 5 Pull-up
Rest 1min
EMOM(2) of 6 Thruster + 6 Pull-up
Rest 1min
EMOM(1) of 7 Thruster + Max Pull-up


Happy birthday Chris and Matt!!! 🎉🎉🎉

Skill: every 2min for 10min
8 Back Squat @50%
100m Run

WOD: 12min AMRAP
35 DU
12 Hang Power Clean
12 T2B


Choose your adventure…

Endurance: 2 rounds of
1200m Run (or Row)
Rest 3min
800m Run (or Row)
Rest 2min
400m Run (or Row)
Rest 1min

Flush: 25min AMRAP of
30m Bear Crawl
30 Quarter Squat Jump Touch
30 Slamball
30 Bicycle
30 Band Pull Apart
30s Plank

Barbell Club:
A) 3×3 Jerk Balance
B) 3×3 Front Squat @65%
C) work up to a heavy Squat Clean adn Jerk

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Open season is here! Good luck everyone!

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1830 Sierra Gardens Dr, Roseville CA 95661

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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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