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)
DYNAMIC WARM-UP | 6:00
DEADLIFT AND WALL-BALL WARM-UP | 12:00
10 medicine-ball front squats
10 medicine-ball push presses
10 wall-ball shots
On a 5:00 clock:
Build up to deadlift workout weight
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
Metcon (No Measure)
:30 foam roll hamstrings / side
:30 foam roll quads / side