01/14/2022

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)

2 Minute Bike, Row or Jog

–

Banded Shoulder Mobility | 4:00

–

1 minute Paleo Chair

(Shift left to right)

–

2 Rounds:

10 Kips or 10 PVC Pass Throughs

4 Inch Worms

10 Hollow Rocks

TOE TO BAR PROGRESSION | 8:00

a. 3-4 Kip Swing

b. 2 Kip Swing + 2 Knees above hips

c. 2 Kip Swings + 2 Knees to armpits

d. 2 Kip Swings + 1 Knees to armpits + 1 Toes to Bar

e. Multiple toes to Bar

Metcon

2021 Games Event 10 (Time)

30 Toes to Bars

1.5 Mile Run

30 Toes to Bars

1.5 Mile Run

30 Toes to Bars
|30 Minute Time Cap|

Running Scaling Options:

– 1 mile and 800m Run

– Row 2500/2300m

– Bike 12 Minutes

Cool Down

Metcon (No Measure)

2 Sets –

Each Side:

30 Second Cobra Stretch

30 Second Calve Stretch

30 Second Shoulder Stretch (Upright)