This week's WODs

Skill Work

Double Unders - 15 Minutes

MetCon

21-15-9

Sumo Deadlift High Pull (95/65)
Overhead Squats (95/65)

ADVANCED

21-15-9-6-3

SDLHP (135/95)
OHS (135/95)


Oly Lift Strength Work

1- Front Squat - 3x5x87%
2- Bench Press - 4x7
3- GHD Sit Ups - 3x15

WOD Scores/Comments (0)

Strength

Push Press

Group A) 4x3 +2.5 Lbs (small increase from 4/29)
Clean Up - 1x10 

Group B) 4x5 +2.5 Lbs (small increase rom 4/29)
Clean Up - 1x10 

Group c) 4x8 +2.5 Lb

MetCon

7m AMRAP

10 Swings (55/35)
200m Run
10 CTD Push Ups

ADVANCED

7m AMRAP

15 Swings (75/55)
200m Run
15 Ring Push Ups

WOD Scores/Comments (0)

Olympic Weightlifting

2 Rounds

1 Clean
1 Clean & Jerk

MetCon

21-15-9

Burpees
Slam Balls

ADVANCED

21-18-15-12-9

Burpees
Slamball

*You will most likely have to partner up on the MetCon with one person at each station and then switching. There might be some down time, but you'll probably be thankful for it...


Oly Lift Strength Work

1- Three Position Clean - 5x1x 80% (Tall, Knee, Floor)
2- Snatch Shrug Pulls - 3x5x85%
3- Back Extension - 3x15


WOD Scores/Comments (0)

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Congrats to Coach B-Rad and his wife Amber on the birth of their daughter, Abigail Ann Alexander! A healthy 7 Lbs and 20" long future Oly lifter, already working on her hook grip and fashion choices with that cool beanie!

Congrats from the CFC family!! Now the fun really starts!!!!

CFC Strengthg & Conditioning - Cycle 6, Week 1 - Baseline/Recovery


Memorial Day Team WOD!!!

10 AM Class ONLY today!!

Get to CFC, get your workout in and then you can go barbecue and drink!!


WOD Scores/Comments (0)

El Dorado Hills CF Competition

Dudes - Shane Lyle is lookig for some female competitors who want to take part in the upcoming OMGames at EDHCF on June 20th. It is a team event (2men, 2women) with RX and Novice categories. Let's sack up and represent the Black and Red Machine!! We have a handful of male athletes in both categories and could make some crazy powerhouse teams, so let's get on it!

Hit Shane and/or I up if you are interested and we can work on getting teams together and entered before it fills up. Please make sure you can commit 110% if you say you want a spot!!


Elk Grove Grinder Competition

On June 27th, CrossFit 916 will be hosting the Grinder again. This is a 2 person/same sex team event. It's a blast and we've always had good showings there. Grab a partner and get registered so we can represent!!


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Happy Memorial Day to all of our clients and a heartfelt "Thank you" to all of those who have given their lives to uphold freedom and our way of life!

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