Workout Of the Day (Tuesday September 06 2011)


5 x 4 Front Squats

For Time:

Five Rounds of:

3 Burpees

6 Cleans (135/95)

9 Push ups

12 Dead lifts (135/95)


100 Disc Squats


Reminder…  If you are a groupon purchaser and are trying to come in, YOU MUST contact us ahead of time so we can get you scheduled.  Unannounced newbies are taking a risk and if class if full, sorry.


Post thoughts to comments

This entry was posted in WOD.


  1. anonymous September 12, 2011 at 4:49 am #

    I went to the 10am Crossfit Light Class this morning with my wife. My wife is a newbie – and I’m not. She was originally nervous about the intensity of Crossfit, so this “light”version convinced her to give it a try. I’m very pleased to say, SHE LOVED IT. I’ve been trying for a year to talk my wife into joining me at Rocklin Crossfit, knowing she would love the results. She’s one day in, and looking forward to her next workout. She did mention that she may NEED a massage to help her prepare for her next session haha.

    Thanks Todd and Gary for offering this “light” version of the program. Oh, and I did the class as well – they did a great job of making sure I worked to my capacity. Like I had a chance of getting off with a slacker workout with Gary standing over me. It’s crazy – he was calm and nurturing with the newbie’s – and maintained an eye on the RCF veterans YELLING every time I slowed down. Thanks Gary!!!

    • gary September 12, 2011 at 4:52 am #

      Super pumped to hear that! It was just the first of many great classes she will take! Biggest thing, and you know this, is to listen to the body! It’s a bit smarter than the brain when it comes to physical drive…

      About the massage, I know a guy that happens to own a few Massage Envy’s, I’ll get you his contact info! As with any other member in the club, especially after the first session!

      … As far as yelling? I have no idea what you’re referring to! I merely spoke loud so you could hear me from the other side of the gym, =)

      See you soon!