CrossFit CenCal

We are running a new Groupon so tell your friends they can either sign up through us or through the Groupon site.The class starts April 8th. This will be a boot camp class that is for new clients only! These classes will not be like our normal strength and conditioning classes. These classes will not include barbells and will be mostly bodyweight and cardio. The bootcamp will be ran outside utilizing the outside structure. We will be using TRX straps, kettlebells, dumbells, sandbags, and a ton of different bodyweight movements and of course some running. The schedule is listed below so tell your friends. Our goal is that the groupon will provide us with a foundation to build this class to make available to our existing members in the future. Again this class and Groupon are for new members only If you are an existing member we will not be able to honor a groupon if you buy it. You may however buy one for a friend or loved one if they want to try our program.

Boot camp waiver and overview

Download CFCC_WAIVER

Download Spring into Summer Boot Camp

May 21, 2013

Warm up
Roll out/mobilize 10 min

Conditioning
2 clean/thrusters 135/95
4 toes to bar
6 Wall balls
10 min AMRAP
2 min rest
12 min AMRAP

May 20, 2013

Warm up
400m run
Heel grabs
Lunge/twist
Squat

Strength
Deadlift 15 min to establish 3RM

Conditioning
100 double unders
5 deadlifts 275/185
50 Kb swings
5 deadlifts 275/185
50 burpees
5 deadlifts 275/185
50 squat jumps
100 double unders

Life is complex!?!?

Warm up
10 hollow rocks
10 wall walks
10 lunges
4 rounds

Strength
Pulling/pressing complex
EMOTM 12 min
Clean deadlift
Hang clean
Front squat
Push press
Push jerk.

Conditioning
40 squats
40 push ups
400m run
30 squats
30 push ups
400m run
20 squats
20 push ups
400m run
10 squats
10 push ups
400m run

Dawn of the Dead.....lift

Warm up
800m run
Calf mobility
Hamstring mobility

Strength
Deadlift x 3
EMOTM 10 min

Conditioning
15 GHD sit ups
5 deadlifts 225/165
15 box jumps
AMRAP 15 min

It's a Party!!!

Warm up
Roller party!!! Grab a roller and lets ROLL!!! BYOP (Bring your own protein)
Lumbar/T Spine
Glutes
Quads
Calves
IT Bands
Lats

Conditioning
25 plate press m 20/w 10
(Slamming plates is a 5 burpee penalty)
25 see the lights m 20/w 10
50 double unders
25 Pistol squats R/L
25 Push ups
50 double unders
2 rounds for time

Heat

Hey guys, it's starting to get really hot in the box so make sure you are drinking enough water throughout the day. There is still time for you guys to buy tickets to regionals. I would recommend it, it's a fun experience. Also If you have a notebook lying around, bring it in so you guys can start to record your wod times and feats of strength! -Kurtis

WARM UP
400m Run
Banded Shoulder Stretches

SKILL (15 Mins)
Establish a 1rm Push Press, Then do 5 sets of 3 at 90% of the max you established

WOD
50 Kettlebell swings (every time you stop you owe 10 burpees)
Then
21-15-9
Sumo Deadlift Highpull 95/65
Push Press 95/65
Pull Up

Then
50 Kettlebell swings (every time you stop you owe 10 burpees)

This weeks going to be awesome! Don't miss days bring your friends it's going to be awesome.

Warm up
Hold squat 2min
-5 push ups
-10 squats
5 rounds

Strength
Box squat x 3
EMOTM 10 min

Conditioning
10-9-8-7-6-5-4-3-2-1
Back squat 135/95
Burpee

Mr Clean!!

30 cleans
30 wall balls
30 push press
30 double unders
30 front squats
30 v ups
Rest 3 min
Repeat
Men's RX 115
Women's RX 95

KB Mania

Warm up
Roll out 10 min
800m run

Strength
KB Complex
-KB clean
-KB Push Press
-KB Windmill
x 4 R/L
AMRAP 15 min

WOD A
50-40-30-20-10
Double Under
Sit Ups

WOD B
20 Push Ups
20 V Ups
20 Burpees
3 rounds