GOOOOOD Morning! So, the first event has been announced! It’s one of a classic Open style workout, turn the brain off and move. It’s only gonna as hard as you make it. We will be running 12 person heats and will be running heats every 25 min. Heat Sign up sheet will be at the front desk. For standard sake, when you perform the workout, scaled or RX, you will need a judge to ensure and uphold the standards of movements and the flow of the workout. More information will be provided tomorrow morning.
3 x 5 Back Squats @ 85%
800 m Run
-2 min Rest-
800 m Run
50 Front Squats 95/65
50 Russian KB Twists 32/24 kg
Meghan Thomas, MD, is competing in the CrossFit Games Open for a third time. Thomas, 50, is a family-practice physician in Scotts Valley, California.
“I’m not a competitive person by nature,” she says, “but competing in the Open allows me to try to push myself a little bit harder to compete with my friend, or have my friend push themselves a little bit harder to compete with me.”
Register now to be a part of the fun.
If you’re still on the fence about it, DON’T BE! The workouts in the gym programming are typically WAY harder than the Open Programming. So, don’t be scared, join our community and see what you can do and embark upon this journey with your friends.
Once you register for the Open, make sure you add yourself to the Rocklin CrossFit Honey Badger Team!!!!!
5 x 4 Front Squats
500 Double Unders
*EMOM Perform 3 BW Front Squats
50 Toes to Bar as fast as possible
if you have not done so already, SIGN UP for the CrossFit Open!!! Saturday’s are gonna be off the hook with energy, see what the community is all about and participate!!!
Heavy Double Dead Lift
30 Dead Lifts 225/155
40 Box Jumps
50 Wall Balls
50 Ring Dips
5 x 3 Back Rack Thrusters
10 min AMRAP:
3, 6, 9, …
Power Clean to OH 115/80
Burpee Over Bar
Establish a Max Snatch (anyhow)
Complete as Many Burpees to 6″ Target as Possible in 7 min
100 AbMat Sit-ups with PVC Pipe on Back Rack
and 7 years ago today was the very start of RCF!! You all have been through some major ups and downs and so have us. BUT it’s YOU that is what makes us a family. Through thick and thin, you all are the heart of what Rocklin CrossFit really is!!! THANK YOU!! :))
5 x 2 Back Squats @ 85-90% of 1RM
Complete Five Rounds of:
10 Alt Back Rack Lunges 135/95
10 Alt DB Power Snatch 50/35
10 Box Jump Overs
1 min REST
Get upside down and practice some hand stands/HSPU/Handstand walking
Reminder, this Saturday mobility session is… MID BACK!!!