Workout of the Day (Friday January 20, 2017)


5 x 4 Power Snatch


Crossfit Open 16.3:
7 min AMRAP of:

10 Power Snatch 75/55
3 Bar Muscle Up


5 x 6 Bench Press


dont forget to sign up for the KNEE mobility clinic this Saturday!!!!

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Saturday’s Mobility Class… THE KNEE!!

Sign up through this link, the last two have had people raving about the knowledge and improvements…


Mobility Class Rocklin CrossFit


Why is mobility important?

Mobility training can improve the range of motion of our joints and muscles. It can assist in improving our posture and positions. Mobility training can alleviate ‘everyday’ aches and pains as well as improve our body awareness. More controlled range of motion = better power output, better power output = improvement in fitness.


What is the difference between mobility and flexibility?

Flexibility refers to the ability of your soft tissue (muscles) to stretch. Mobility, on the other hand, is a term for the many elements that contribute to movement with range of motion, including restricted muscle tissue, joints, the joint capsules, and motor control.

A person with great mobility is able to perform functional movement patterns with little to no restrictions in the range of motion (ROM) of those movements. A flexible person may or may not have the core strength, balance, or coordination to perform the same functional movements as the person with great mobility.


What to expect

We will be going over basic conditions people tend to “just live with” such as, plantar fasciitis, knee pain, hip pain, low back pain, shoulder impingement, neck pain, tennis/golfers elbow, wrist pain…the whole shebang. We want you guys to have a basic understanding as to how your body works and how to improve to deal with these aches and ailments. Remember, we love you; we care about your health, as should you.


Saturday January 21, 2017

This week we will be focusing on the knee! So for those of you who seem to have stiff quads, patellar tendonitis, patellar tracking issues, knee pain with any sort of squatting motion, and chronic issues of the lower extremity… this one is for you! We will assess range of motion, improve it, and then assess the stability of those joints to help clean up the mechanics.

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Workout of the Day ( Thursday January 19, 2017)


5 x 3 Snatch Balance

1000m Row
50 Wall Ball
40 BoxJumps
30 Ohs (115/75)
20 Deficit Push-Ups
10 Hip Pops (studs with bar)

100 Sit-ups

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Workout of the Day (Wednesday January 18, 2017)


5 x 1 + 1 Power Snatch + Hang (squat) Snatch




12, 9, 6 of:


Hang Snatch 135/95

C2B Pull-ups

*6 min Cap


@ 9 min mark, start:


15 Power Snatch 135/95


15 Power Snatch




50 Toes to Bar

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Workout of the Day (Tuesday, January 17, 2017)

5×3 Snatch Grip Push Press

3 Rounds for Time:
15 Dead Lifts 185-225/135-155
15 Bar Facing Burpees

5x 15sec. Hollow Holds

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Workout of the Day (Monday January 16, 2017)


5 x 2 TnG Power Snatch


Seven Rounds of:

3 Power Snatch 115-155/75-115
6 Back Squats
9 Toes to Bar


200 Double Unders (high level folks, try for 2×100. Next level is 4×50. If learning, practice for 4 straight minutes)

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Workout of the Day (Friday January 13, 2017)


5 x 3 Power Clean to Push Jerk (focus is on transitional speed)


7 min AMRAP:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
Clean and jerk, 6 reps
6 Toes-to-bar
Clean and jerk, 9 reps
9 Toes-to-bar
Clean and jerks 12 reps
12 Toes-to-bar
15 reps
15 Toes-to-bar
18 reps
18 Toes-to-bar
… continue for 7 minutes


5 x 10 secs KB Hot Potato

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Workout of the Day (Thursday January 12, 2017)


5 x 3 Split Jerk
5 x 10 Ball Slams

Minutes 1 – 4
400m Run
4 – 5 Rest
Minutes 5 – 15
Max effort for 1 minute on each movement (2 Rounds)
Deadlifts (185/135)
15 – TBD
400m Run

Handstand Practice

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Saturday’s Mobility Class is on the Schedule, follow the link here!!


Cost is just $10, this week’s focus is the foot/ankle/lower leg.  So, need to improve function due to tight ankles on Pistol Squats?  Had a history of plantar fasciitis? Or just simply run a lot or want improved lower leg function? Sign up for this week’s mobility class.  Again, it’s only $10, that’s WAY cheaper than a co-pay!

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Workout of the Day (Wednesday January 11, 2017)



5 Sets of 2 Front Squat + 1 Shoulder to OH (not to be confused with a thruster on 2nd rep, 2 distinct movements)




50 Wall Ball (Buy-in)

Then Four Rounds of:

50 Double Unders

12 Shoulder to OH 115-155/75-115




50 Strict C2B Pull-ups

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