01/07/2022

Announcements

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

Warm-up (No Measure)

DYNAMIC WARM-UP | 6:00

DEADLIFT AND WALL-BALL WARM-UP | 12:00

1 set

10 deadlifts

10 medicine-ball front squats

1 set

10 deadlifts

10 medicine-ball push presses

1 set

10 deadlifts

10 wall-ball shots

On a 5:00 clock:

Build up to deadlift workout weight

Metcon

Metcon (Time)

5 rounds for time of:

20 wall-ball shots (20/14 lb)

10 deadlifts (185/125lb)

Rx+: 225/155lb, workout must be completed in under 12 minutes to click Rx+.

**15 Minute TIME CAP

Cool Down

Metcon (No Measure)

STRETCHING

3 sets:

:30 foam roll hamstrings / side

:30 foam roll quads / side