Workout of the Day
A. 4″ Block Pull + Bands: 1RM
B. Zercher Squat: 5RM
C. Banded March: 3 Sets – 2 Minutes
+
4 Rounds
15 Banded Kettlebell Swings
10 Box Jumps
5 Strict Pull Ups
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Box jump
All posts tagged Box jump
We had a blast today at the SOFIT City Festival hosted by the Solano Community College.
It was so much fun and an honor of ours to be a part of this amazing event.
We had a booth where we set up activities for participants to play around with and experience something new, exciting and most importantly fun.
There was a lot of buzz today as kids and adults played with atlas stone load over a yoke and tire flips. Seeing the smiles on people’s faces today along with the positive energy buzzing around the event made us excited for next year!
Thank you those who helped coordinate this festival, I know it wasn’t an easy task leading up to the big day but it turned out awesome.
All of you that came out from the gym, we thank you from the bottom of our hearts.
Alyssa, AJ, Dawn, Kevin, Jess and babies, Melissa and Kai, Ashley, Mandi, Marcus, Jackie and Quentin. You guys awesome. Thank you for all of your help.
Candace, a special thanks to you. For packing all the stuff into your truck and kicking ass showing everyone how to use the strongman implements.
Again, thank you for letting us be a part of this event and we look forward to helping the members of solano county love healtheir lives through fitness.
– Joey & Lauren
➖➖➖➖➖➖➖➖➖➖➖➖➖
Workout of the Day
A. Box Jump: Max Height
Guys: 30lb DB’s
Girls: 20lb DB’s
B. Zercher Box Squat: 1RM
+
10 Rounds (20 Minute Cap)
Run 100m
5 Thrusters 95/65
10 Sit Ups
Workout of the Day
A.Box Jump – Max Height
B. Deadlift + Bands: 1RM
C. Paused Zercher Squat (2 sec pause): Heavy Triple
+
10 Minute AMRAP
15 Cal AD
10 Pull Ups
5 Stone to Shoulder
Workout of the Day
A. Paused Power Snatch (2 seconds below knee): 1RM
B. 6 Minute EMOM
Take 70-75% of A: 6 sets of 3 power Snatch (no pause)
+
For Time:
4 Rounds
10 Overhead Squats 95/65
10 Box Jumps
Workout of the Day
A. Seated Box Jump + Weight Vest: Max Height
B. Box Squat + Chain: 1RM
c. 2″ Deficit Deadlift: 3 Sets – 5 Reps (HEAVY 5)
+
For Time (12 Minute Cap)
15-12-9
Stone / Sandbag to Shoulder 115/65 (145/95)
Pull Ups (C2B)
Workout of the Day
A. Weighted DB Box Jump @70%: 10 Sets – 2 Reps
Guys – 20lbs
Girls – 10lbs
B. Back Squat @30% + Bands (1 Band Up): 10 Sets – 2 Reps
C. 2″ Deficit Stiff Leg Deadlift: 3 Sets –
8-10 Reps (HEAVY)
+
5 Rounds
100′ Yoke Carry
100′ Keg Carry
-Rest 2 Minutes-
Workout of the Day
A. Back Squat: 1RM
B. Deadlift: 1RM
+
“Dunn”
19 Minute AMRAP
3 Muscle Ups
Shuttle Sprint (5,10,15 yards)
6 Burpee Box Jumps 20″
Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18th, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Divisin, ll Marine Expeditionary Force in Camp Lejeune, North Carolina.
His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.
He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister Nicole Campbell: and brother, Jonathon Campbell.
![[FREE Community Workout]
Everyone got after the monthly challenge after the workout yesterday.
The envelope is being pushed.
Who's going to take it this month.
Top scores so far.... Guys - 176
Girls - 160
It's getting intense!
#VivaLaCoalition](https://scontent.cdninstagram.com/t51.2885-15/s640x640/e15/22280758_439302016464605_2982421016849940480_n.jpg "[FREE Community Workout]
Everyone got after the monthly challenge after the workout yesterday.
The envelope is being pushed.
Who's going to take it this month.
Top scores so far.... Guys - 176
Girls - 160
It's getting intense!
#VivaLaCoalition")
