Monthly Archives: April 2013

Monsters of Massage

Monsters of Massage will be here tonight from 5-7 p.m. There are still a few openings left, sign up at the front desk or call to reserve a spot.

Posted in Rocklin Crossfit Blog

Workout of the Day, Tuesday, April 30, 2013

Technical:

Max 1 1/4 Squat

3×20 K.B. Snatch

 

Metabolic:

Either start or end with 1000 M row (cannot break up row)

15 Burpee pull ups

100 Shoulder to overhead (75,55)

 

Stabilization:

25 Ring dips or Hand stand push ups

Posted in WOD

Monsters of Massage

The Monsters are coming back in Tuesday night from 5-7, EXTREMELY worth it!  If you have any mobility issues (especially the shoulders or the hips) make an appt to see them at the front desk.  It’s only a $15 charge to help set your muscles free!

Posted in Rocklin Crossfit Blog

Workout of the Day, Monday, April 29, 2013

Technical:

5×2 Back Squats

 

Metabolic:

2RFT:

50 KB Swings 24/16

400m Run

30 Thrusters 95/65

20 Burpees

 

Stabilization:

100 Seated Twists

 

Posted in WOD

Workout of the Day, Friday, April 26, 2013

Technical:

5×3 Snatch Pulls

 

Metabolic:

21, 15, 9

R Arm DB Snatch (50/35)

OHS (65/45)

L Arm DB Snatch

Then:

20 Snatch

 

Stabilization:

4x4x2 Turkish Get Ups

 

Lost and Found will be going to Goodwill TODAY! If you think you may have left something, come pick it up, please!

Posted in WOD

Monsters of Massage

Monsters of Massage will be coming again this coming Tuesday, April 30. Sign up now to get a spot or even reserve two spots for a longer session of fun.

Posted in Rocklin Crossfit Blog

Workout of the Day, Thursday, April 25, 2013

Technical:

4 x 3 Zots Press

 

Metabolic:

 

Partner WOD:

 

Partner A rows a 150m (without straps) while partner B performs one of the following movements for reps. Once row is complete, they switch. The goal is to get as many reps as you can until 16 minutes of work have been completed.

KB Swings (53/35)

KB Push-Ups

Goblet Squats

Seated Twists

Double Unders

 

 

Stabilization:

5 x 12s “L” Holds

Posted in WOD

Workout of the Day, Wednesday, April 24, 2013

Technical:

5×3 Power Snatch (Touch and Go)

 

Metabolic:

800m Run

30 Power Snatch (95/65)

30 Bar Facing Burpees

800m Run

 

Stabilization:

50 Toes to Bar

Posted in WOD

Thursday Night and Friday Morning Strength Classes are cancelled for this week… Sorry

Posted in Rocklin Crossfit Blog

Workout of the Day (Tuesday, April, 23, 2013)

Technical:

5×3 Snatch Balance

 

Metabolic:

3 Round for Time:

50 Air squats

10 Hang power snatch (135,95)

7 Bar muscle ups

*Scaled for muscle ups is chest to bar pull ups

 

Stabilization:

25 Hand stand push ups

*Veterans do deficit

 

Just a reminder to come claim your items in the lost and found box, it is going to GoodWill on Friday.

 

Also we do have open gym on Thursday afternoons at our Roseville location from 3:30 to 5:00 p.m. Come in and get some extra work done!

Posted in WOD