01/03/2020

Announcements

This Wednesday, New Year’s Day, we are hosting a 10AM WOD and will be closed the rest of the day. Teams of 2 with a SOLO option!

Starting this Thursday (Open Gym Days), the morning OPEN GYM will only be from 5:30am-6:30am. The Evening Open Gym will remain the same from 4:00pm-8:00pm

Regular Schedule all day Tuesday and Friday!

CrossFit Natomas – CrossFit

Weightlifting

Back Squat (3×5)

If you cannot complete the 5 Reps unbroken: complete the remaining reps and use today’s weight on Monday.

Metcon

Metcon (Time)

10 Rounds for Completion:

3 Bench Press

6 KB Reverse Lunges

9 Russian KB Swings

Rx:

Bench Press (135/95)

KB (53/35)

Rx+:

Bench Press (155/105)

KB (73/53)
**Not for time, though you’ll be given about 20 minutes to complete.

**KB Reverse Lunges must be done with a goblet squat hold.

Hold the sides of the KB Handle.