12/06/2021

Announcements

NO OPEN GYM THIS SATURDAY 12/11/2021

Come and join us in supporting Coach Luz and Lauren Young as they compete at The Golden Bear Games!

The competition will be from about 8:30AM-4:30PM. We will have a tent set up for members to hang out. Bring your own folding chairs.

Address: CrossFit 916
9163 Union Park Way
Elk Grove, Ca
95624

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

3-5 Sets:

10 Leg Swings / Leg

10 Hamstring Scoop Stretch

10 Overhead Walking Lunges (PVC)

10 Shoulder Press (PVC)

POWER CLEAN PROGRESSION | ~7:00

BURPEE REVIEW | 2:00

HEAVY POWER CLEAN COMPLEX | 15:00

Build to a heavy power clean + hang power clean

BARBELL CYCLING & WORKOUT LOADING | 7:00

Metcon

Metcon (Time)

21.11.08

For Time:

15-12-9-6-3

Power Cleans (135/95#)

Bar-Facing Burpees