Workout of the Day
A. Bench Press @40% + Chain: 9 Sets – 3 Reps (3 Close, 3 Medium, 3 Wide)
B. Close Grip Bench: 8 or 5 Reps (+5lbs from 6/13) – 3 Sets
C. Pull ups (Weighted): 5 Sets – 5 Reps
+
3 Rounds
100′ Front Rack Lunges 115/75
50 Double Unders
25 Push Ups
Workout of the Day
A. Warm Up Light Squats: 5 Minute EMOM – 2 Reps
B. Work up to Deadlift Openers: 90-92%
C. Speed Squats @75% – 8 Sets – 2 Reps
D. Speed Deads @75% – 8 Sets – 1 Rep
+
For Time:
50-40-30-20-10
KB Swings 53/35
Double Unders
(RX+ – UB KB Swings/UB Double Unders)
Workout of the Day
A. Box Squat – Front Squat + Bands: 2 RM+
5 Rounds
50’ Yoke Carry 365/255
30 Double Unders
10 Pull Ups
Workout of the Day
A. Future Deadlift: 1RM
+
For Time – 16 Minute Cap
100′ DB OH Walking Lunge
100 Double Unders
50 Wall Balls 20/14
10 Rope Climbs
50 Wall Balls 20/14
100 Double Unders
100′ DB OH Walking Lunge
Workout of the Day
A. Bench Press + “Foam” Roller: 3 Heavy Singles (Work to Heavy Single, Hit it 2 more times)
B. Barbell JM Press: 3 Sets – 8 Reps (Work to Heavy 8 if form/technique is there, if not, use this as practice reps)
+
10 Minute AMRAP
5 Wall Walks (Must be controlled – Sliding down the wall counts as NO REP)
10 Ring Dips
20 Double Unders
This is not an April Fools joke, people. Fitness is FREE this Saturday! Every first Saturday of the month we play host to a FREE Community Workout, and you’re invited!
Both members and non-members are invited to a FREE fitness class this Saturday at 9AM. All fitness levels are welcome. Come ready to have some fun and sweat a little.
Spread the word!
– Joey
______________________
Workout of the Day
A. 10 Attempts Standing Double Broad Jump – Max Distance
B. Box Squats @60% + Chain: 9 Sets – 2 Reps (Every :45 sec)
+
For Time: (15 Minute Cap)
50-40-30-20-10 – Double Unders
5-4-3-2-1 – Stone to Shoulder AHAP
Don’t forget!!
We will only be having one afternoon class tomorrow at 4pm.
After that were heading over to CrossFit Suisun City to close out the CrossFit Open with 17.5.
All are invited and welcome. You don’t need to participate in the workout to participate in the action. Rep counters and cheerleaders will be needed.
There will be a Potluck style BBQ after the lady heat wraps up. If you plan on staying for that please bring something to contribute.
If you would like to meet at the gym before we take off. Please be there by 4:45pm.
See everyone tomorrow!
Workout of the Day
CrossFit Games Open Workout 17.5
10 rounds for time of:9 thrusters, 95 lb.
35 double-unders
![[FREE COMMUNITY WORKOUT]
It's that time again!
FREE fitness coming at ya this Saturday from 9am - 10am
Grab a buddy and head on out here to learn something new, get a workout in and sweat with your friends.
Any questions? Let us know below.
Tag someone who should be there!
#VivaLaCoalition](https://scontent.cdninstagram.com/t51.2885-15/s640x640/sh0.08/e35/c179.0.722.722/19533898_1714398818865986_305076522081845248_n.jpg "[FREE COMMUNITY WORKOUT]
It's that time again!
FREE fitness coming at ya this Saturday from 9am - 10am
Grab a buddy and head on out here to learn something new, get a workout in and sweat with your friends.
Any questions? Let us know below.
Tag someone who should be there!
#VivaLaCoalition")
![[DEADLIFT]
Ashley finishes off her 3rd powerlifting meet with a 17lb meet and ALL-TIME PR.
She's continued to improve her lifts every meet she's competed in. And we're excited to see her continue to improve.
Solid way to finish the day, Ashley! 💪🏻: @ashley.merari
#VivaLaCoalition
#CoalitionStrong](https://scontent.cdninstagram.com/t51.2885-15/e15/c157.0.405.405/19428823_452584451768740_1959471261344071680_n.jpg "[DEADLIFT]
Ashley finishes off her 3rd powerlifting meet with a 17lb meet and ALL-TIME PR.
She's continued to improve her lifts every meet she's competed in. And we're excited to see her continue to improve.
Solid way to finish the day, Ashley! 💪🏻: @ashley.merari
#VivaLaCoalition
#CoalitionStrong")
![[DEADLIFT]
Alyssa ends the day with a 16lb ALL-TIME PR in her deadlift.
My camera skills were lacking and I only managed to get half the lift (oops). But, she ripped it off the floor like a champ and locked it up like a boss.
Solid lift girl! 💪🏻: @lyssnd](https://scontent.cdninstagram.com/t51.2885-15/e15/c157.0.405.405/19429318_455531891484441_3352227094129016832_n.jpg "[DEADLIFT]
Alyssa ends the day with a 16lb ALL-TIME PR in her deadlift.
My camera skills were lacking and I only managed to get half the lift (oops). But, she ripped it off the floor like a champ and locked it up like a boss.
Solid lift girl! 💪🏻: @lyssnd")
![[DEADLIFT]
Dawn capped off her day with an 11lb ALL-TIME PR with her Deadlift!! We know you were super nervous, but you went out there and executed!
Solid work!! 💪🏻: @rx8girl04](https://scontent.cdninstagram.com/t51.2885-15/e15/c157.0.405.405/19425392_761472984039966_649651702311419904_n.jpg "[DEADLIFT]
Dawn capped off her day with an 11lb ALL-TIME PR with her Deadlift!! We know you were super nervous, but you went out there and executed!
Solid work!! 💪🏻: @rx8girl04")
