Saturday Schedule BEGINNING THIS SATURDAY, JANUARY 8TH.
For the months of NOVEMBER – APRIL, we will be hosting a 9:00AM CLASS, followed by OPEN GYM from 10:00AM – 12:00 Noon.
For the months of MAY – OCTOBER, we will be hosting an 8:00AM CLASS, followed by OPEN GYM from 9:00AM – 11:00AM.
The seasonal schedule change is to accommodate for the drastic temperature changes in the Summer vs. the Winter months.
CrossFit Natomas – CrossFit
Warm-up (No Measure)
GENERAL DB WARM-UP | 7:00
1:00 single-unders or double-unders
15 single-DB RDLs
10 single-arm DB presses / arm
5 push-ups + overhead stretch
:20 active hang
PULL-UP WARM-UP | 5:00
5 scap pull-ups
10 kip swings
3 kip swings + 3 kips (unbroken)
3 strict pull-ups or 5 tough ring rows
10 kipping pull-ups, total
DB SNATCH CYCLING | 5:00
– Use a light DB for the progression.
3 rounds for time of:
50 DB snatches (50/35 lb)
18 Minute Time Cap**
Rx+: Sub 15 Minutes
ALT: Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
50 Double Unders
20 Alternating DB Snatches (50/35)
15 Pull Ups