Category Archives: WOD

Workout of the Day (Friday June 23, 2017)


Partner Workout:

*300 Dubs
*150 Wall Ball
*125/100 Cal Row
75 Strict HSPU (partner holds a handstand)
50 Synchronized Toe to Bar
25 Bar Muscle up (partner hangs on pull-up bar)

*=switch work every 30 seconds until completed with movement


4 x 2 Back Squats (heavy!)

Shoulder mobility workshop this Saturday! Sign up now!!!!

Workout of the Day (Thursday June 22, 2017)

Technical :

5 x 3 Snatch Balance

21, 15, 9
***20 Dubs Between Movements
Hang P. Snatch (115/75)

100 Seated Twists

***Don’t forget about this weekend”s mobility class on shoulders!

Workout of the Day (Wednesday June 21, 2017)



5 x 2 Touch n Go Power Snatch



Complete 4 Rounds of:

5 Power Snatch 155/115
10 Back Squats 155/115
15 Lateral Burpees Over Bar
-1 min Rest-


Tabata Toes to Bar until 40


this weeks mobility topic…… the SHOULDER!!! I can think of easily 50 people ThT would benefit from this clinic… signnip and get pain free and functional!!!!

Workout of the Day (Tuesday, June 20, 2017)

6x 1 P. Snatch+ 1 Hang (squat) Snatch

13mim. AMRAP
15 KB Snatch 32/24
10 Push Ups
15 Box Jumps 30/24
10 Push Ups

5x 4 Back Rack Lunges

Workout of the Day (Monday June 19, 2017)


5 x 3 Snatch Balance


Complete 5 Rounds of:

21/18 Cal Row
12 OHS 155/115


5 x 5 each arm Bottom Up KB Press


dont forget, gymnastics clinic is set for the 8th of July! Several have already signed up, reserve your spot and work those weaknesses!!!

Gymnastics Clinic/Workshop



  • This clinic will teach basic drills and positions
    that are essential for success in CrossFit style
    gymnastics movements. We will learn the
    positions and correct technique in order to
    achieve basic gymnastics skills. A lot of time
    will be spent on handstands and handstand
    push ups, along with many drills to get upside
    down! You also will have plenty of time to
    practice these movements and others including
    pull ups and muscle up progressions. This clinic
    will provide you with many tools to include in
    your own training to help improve your
    gymnastics skills.
    Rocklin CrossFit
    Saturday July 8th
    Gymnastics coach & CrossFit Games athlete Ashley Bakken will be teaching the clinic.
    Cost is just $20, click the link to sign up on MindBody and reserve your spot!  The last few of these we have had fill quickly


Workout of the Day (Friday June 16, 2017)

5000/4500 m Row

*Every 2 min, including starting perform thrusters at either-

3 @ 135/95

4 @ 115/80

5 @ 95/65


we will be having a gymnastics clinic on Saturday July 8th. Check the site in later days for more details!!

Workout of the Day (Thursday June 15, 2017)


5 x 4 Thrusters

Partners, Relay Style:
5 x 100m Sprints (each)
Then individually:
4 Rounds of:
5 KB Push-ups
10 Pull-Ups
15 Box Jumps
20 Goblet Squats (53/35)

100 PVC Sit-ups

Workout of the Day (Wednenesday June 14, 2017)



Build to Heavy Single Shoulder to OH



Alt EMOM x 14 min:


5 Power Clean to OH 205/135

50 Double Unders




4 x 3 Front Squats



Workout of the Day (Tuesday June 13, 2017)



5 x 3 “Barski” Cleans




5, 4, 3, 2, 1 of:


Cleans @ 80% of 1 RM

Burpee Box Jump Overs 30/24″ (clearing box)

-4 min Rest-






50 Pistol Squats for Time


Save the date for our RCF Pool Party! Saturday, July 1 @ 1:30. For an invite to this event and all future events, email Amber Burak at with your name and email address. She will make a master list to make sure no one misses out on any RCF invites!