01/15/2022

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 (No Measure)

Stretch together (shoulders, ankles, hips, calves)

3 rounds of:

10 calorie row

10 Hawaiian squats each side

10 empty barbell overhead squats

20 double unders/30 seconds of attempts

Metcon (AMRAP – Rounds and Reps)

20′ AMRAP w/a Partner:

15 overhead squats (115/85)*

15 calorie row*

30 double unders**

30 overhead squats

30 calorie row

60 double unders

*Add 15 reps each round

**Add 30 double unders each round

20′ AMRAP Solo:

10 overhead squats (95/75)*

10 calorie row*

20 double unders**

20 overhead squats

20 calorie row

40 double unders

*Add 10 reps each round

**Add 20 double unders each round