No Saturday Class

Posted: October 1, 2014 in Uncategorized

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There will be no class this saturday as all of our staff, competitors, and teams will be at the tomato massacre in Los Banos. This will be a great event to come out and support the cencal team.

warm up

roll out/mobilize 10 min

Conditioning

Buy In 2500m row

50 KB Snatch alternating

50 Push ups

200 double Unders

50 RKB Swings

50 Bw Squats

Cash out 1 mile run

(this will be a shotgun start, meaning some will start on the row, others on double unders, others on run)

30.9.14

Posted: September 30, 2014 in Uncategorized

Warm up
100 jumping jacks
30 arm circles fwd/bkwd
20 mountain climbers

Remedial barbell warm up
Muscle snatch x3
OHS x3
Snatch x3
3 sets

Strength
Snatch + hang snatch x2 up to DM
5×1 snatch + hang snatch at 70% of DM

Conditioning
5 rds
200m run
20 walls balls
15 box jumps
10 burpees

Mon-ey-day

Posted: September 29, 2014 in Uncategorized

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So many amazing things coming this month we are so proud to expand our menu of services for our clients.

Weightlifting Classes: We are so thrilled to finally offer a weightlifting specific program. This is a program that is specific to olympic weightlifting. This will be taught by the areas only advanced level weightlifting coaches. This will be run in a class format but be specific to the Olympic lifts. This class will be open to all CenCal members as well as non members. If your looking to improve your lifts and get stronger this is the class for you. We will meet tuesdays and thursdays from 6:30-8pm beginning OCT 9th.

Nutrition Counseling and Body composition analysis: This is something that is going to take our members results to the next level. For clients that are interested in the program we will now be offering 30 min meetings to run body composition analysis to measure weight, body fat, etc. and set up meal plans for our members. The goal is to meet with clients once a mo to weigh and measure and set nutrition, body composition, and performance goals. We will start taking appointments starting Oct 9th.

Cardio Fit: We are also extremely excited to offer CardioFit classes. These classes will focus on developing strength and conditioning without the focused strength work that we use in our strength and conditioning classes. To put it simply our goal is to burn fat and tone up without using barbells. These classes will be 60 min long, they will be intense yet fun. Stay tuned to the website for scheduling and signups for these classes.

So you can see we are really kicking it up around here and we hope you are as excited as we are about our new programs. We will be adding a tab on the website for each of these classes so you can learn about them in greater detail. Aa always if you have any questions email Brandon at crossfitcencal@hotmail.com.

                                                                                                                              Yours in Strength

BT

Warm Up

Mountain Climbers x 20@

Frog Stretch x 20

Kosak Squat x 20@

Strength

3 back squats @ 85% Emotm 7 min

2 ohs w 5 sec hold in bottom EMOTM 10 MIN

   (Our goal in the OHS hold is to get comfy in the bottom position, this will be hard for many of you but my word to you is……. embrace the suck my friends and get better today)

Conditioning

3 burpee

6 Air Squat

9 Push Up

12 KB Swing (Full Swing)

15 min AMRAP

Posted: September 26, 2014 in Uncategorized

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New apparel is coming!!!!

Warm up
Jump rope 10 min
Every fail 5 hollow rocks
Strength
Deadlift x 5 EMOTM 7 min
@80%
Conditioning
5 rounds
15 SDLHP
20 burpee bar hops
30 double unders

Finish with
GHD sit ups

25.9.14

Posted: September 25, 2014 in Uncategorized

Warm up
High knees
Butt kickers
Toe touches
Heel grabs
Lunges

Remedial barbell warmup
Muscle clean x3
FS x3
Clean x3
3 sets

Strength
Clean + hang clean up to DM
5×1 clean 75% of DM

Conditioning
10-1
Thrusters 40/20 +50/25
Pulls ups
See the lights 20/10

Posted: September 24, 2014 in Uncategorized

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Warm up
Roll out/stretch 10 min

Chinese arches 5 x max
Weighted plank hold holds x 5

Conditioning
400 m run
250 m row
10 man makers
5 rounds

23.9.14

Posted: September 23, 2014 in Uncategorized

Warm up
400 m run
30 arm circles fed/bkwd

Remedial barbell warmup
Muscle snatch x3
OHS x3
Snatch x3
3 sets

Strength
Snatch + hang snatch up to DM
Snatch 5×1 @75% of DM

Conditioning
20 min
5 burpees
10 box jumps
15 kbs
20 push ups

Posted: September 22, 2014 in Uncategorized

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Last weekend was the caffeine an kilos invitational and our team killed it. Were so proud of them and how far they have come. Congrats guys!!

Stay tuned we’ve got some awesome stuff happening in oct that you won’t want to miss!!

Warm up
Pigeon pose
Calf stretch
Squat stretch

Strength
Back squat x 5
EMOTM 7 min

Conditioning
150 double unders
30 p cleans
30 front squats
30 push press
150 double unders
*60/35 +70/45

Ab finisher if time remaining

Posted: September 19, 2014 in Uncategorized

Warm up
Ladders
Battling ropes
15 min

Strength
EMOTM 10 min
5 strict pull up
Max plank

Conditioning
1 min wall ball
1 min SDLHP
1 min kb swing
1 min burpee
1 min bw squat
1 min rest
3 rounds

18.9.14

Posted: September 18, 2014 in Uncategorized

Warm up
High knees
Butt kickers
Toe touches
Heel grabs
Lunges

Remedial barbell warmup
Muscle clean x3
Front squat x3
Clean x3

Strength
Hang clean x2 up to DM
Clean deadlifts 4×2 110% of DM

Conditioning
28 plate burpees
28 OH plate lunges 20/10
28 t2b
28 push press 60/30
28 box jumps
28 see the lights 20/10
28 dead lifts 60/30
28 double unders