01/12/2022

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)

Choose one:

A. Row 500m

B. Bike 2 minutes

C. Run 400m

– Then –

10 Bow and Bends

10 Scoop Hamstring Stretch

10 Cat Cow Stretch

10 Iron Cross

10 Plank to Downward Dog

10-15/side Lunge Single DB Strict Press

10-15/side Single DB RDL’s

30 seconds each side Calve Stretches

MOVEMENT PREP:

Strict Press |

(Coach Led) 12-15 Reps Empty Bar or Light Weight

Deadlift |

(Coach Led) 12-15 Light Weight

METCON PREP:

3 Sets –

5 Box Jumps

5 Deadlifts

5 Strict Press

Metcon

Metcon (Time)

25 Box Jumps (24″/20″)

50 Deadlifts (75/55)

25 Strict Press (75/55)

20 Box Jumps

40 Deadlifts

20 Strict Press

15 Box Jumps

30 Deadlifts

15 Strict Press

10 Box Jumps

20 Deadlifts

10 Strict Press

5 Box Jumps

10 Deadlifts

5 Strict Press

**18 Minute Time Cap

Cool Down

Metcon (No Measure)

10 PVC Pass Throughs

Then

30 seconds each side:

Tricep Stretch

Pigeon Stretch

Hamstring Stretch

Calve Stretch