Memorial Day!
GYM WILL ONLY BE OPEN AT 9AM FOR A TEAM WOD , NO OPEN GYM IT WILL ALSO BE THE IN-HOUSE PARTNER COMPETITION KICK-OFF AND TEAMS WILL BE ANNOUNCED!
Ranking WOD
Last day to sign-up for competition and complete ranking WOD!!! Workout of the Day Partner Competition Ranking WOD PART A 10 min. time cap –1 Rep Max Deadlift Score – 1RM weight/Bodyweight = % bodyweight 3 min. rest PART B AMRAP 8 min. Run 800m Max (calorie) Row Score- Total calories rowed 3 min. rest …
OHS/Box Jumps/Situps
Strength Push Press 10-5-3-1-1-1-3-5-10 reps Workout of the Day For Time. 2-4-6-8-10 reps of: Overhead Squats 4-8-12-16-20 reps of: Box Jumps Finisher: 100 Situps Alternate Workout 3 Rounds (9 min. total) 1 min. of each Slam ball (for max reps) Plank hold GHD Situps (for max reps)
Goblet Squats/Pushups/Run/Wall Ball/KBS
Workout of the Day 3 Rounds 12 Goblet Squats 12 Push-ups 400m Run 3 Rounds 10 Wall Ball 10 KBS Advanced Workout 53/35 HSPU 2 for 1 53/35
“Last Team Standing” Information & Details
In-House Partner Competition DETAILS: • Coed Partner Series (open style) • 3 WODS & FINAL WOD • Work-capacity w/ no divisions (wods are mostly body weight, or weights will be set that the majority of members can do) Dates: • Ranking WOD –must complete that workout by May 22nd in order to participate in the …
Run/Back Squats/Double Unders
Strength Front Squat 3-3-3-3-3 reps Workout of the Day For Time. Run 800m 35 Back Squats 50 Double Unders Alternate Workout For Time. 2K Row
Happy Birthday Coach Tiffani!!
Tiffani’s Birthday Workout Partner WOD Buy-in – 1st partner completes 19 Stone to Shoulder (S2S) while 2nd partner planks (if plank breaks, P1 must stop S2S until plank restarts) then switch (P1 planks/P2 19 S2S) Then… 2 Rounds 1st parner run 200m backwards, then 2nd partner runs 200m backwards Then… 1st partner completes 18 burpees, …
Cleans/Box Jump Overs/Burpees
Workout of the Day 8 rounds 5 cleans (full squat)- MOD-MBC 6 box jump overs 7 burpees Advanced Workout 115/85lb 24″/20″
Deadlifts & Double Unders
Strength Back squat 10-10-10-10-10 reps Workout of the Day 10-1 deadlifts (185/135) *30 double unders between sets (90 singles) Alternate Workout 1-10-1 reps of: Tire Flip Tire Jump in & out
Tessa
When most people think of CrossFit, Schwarzenegger-like men throwing barbells around come to mind. Watching the YouTube videos alone can be enough to scare off the average person. That stereotype does not stick at CrossFit Vacaville, owned and operated by Andy and Marcia Gensheimer. I have been a member of CrossFit Vacaville for three years …
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Co-owner, Nutritionist, Coach
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Manager / Coach
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