FOLSOM CITY CROSSFIT

Starting Wednesday, May 30

Check out our NEW CLASS SCHEDULE. You all spoke and we listened!! We will now be running evening classes on the half hour starting this Wednesday, May 3o. The first evening class will begin at 5:30pm followed by the final evening class of the day at 6:30pm. Also, notice that the late Thursday (6:30pm) Open Sesh is now the new Yoga class, while our Saturday morning CrossFit class has been moved back to its original time of 9:30am!!

Important Reminders: We are closed this Monday for Memorial Day and the new schedule will begin on Wednesday… not Tuesday, as this will be our last attempt to inform everyone those who dont check the blog or our FB page of the new schedule!

Womens and Mens Shirts and Flex Fit FCCF hats…

Props to Dave for putting together some really cool looking FCCF gear for the Summer. These new “bridge logo’d” Ts, with the added Evidence Based Fitness slogan down the rib cage, are already flying off the shelf!! On Sale now for only $25!!

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Today’s WOD

In teams of TWO-

Complete 5 rounds for time of:

50 feet Over Head Lunges

21 Burpees

*While one partner completes the lunges, the other partner performs the burpees. One round consists of each partner completing both exercises in this couplet.

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Hmmm, I think we’ve been taking it way too easy on you all… it just might be time to use some ‘Eric Kelly motivational tactics’, as seen above. And, who better to take the beating than our tough guys and gals at the Power Hour tonight? Have at em, Brennan!!

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Today’s WOD

5 Rounds for time:

15 Power Snatch (95/75)
400m Run

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We had the privilege of hosting some of  the Folsom SWAT team yesterday morning for a workout! It was a blast and honor to give them a taste of our program, and highlight how GPP (General Physical Preparedness) Fitness aka “increased work capacity over broad time and modal domains” is what we’re all about and complements them well. Thanks to Rosie & Jon for setting this up, they are welcome back anytime!

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Today’s WOD

Open Sesh

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Couldnt have said it better myself!

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Today’s WOD

For time:

5 Muscle-ups

3 Rounds:

21 Wall Balls (20/14#)

21 Toes to Bar

5 Muscle-ups

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Thank you all for your input yesterday as we look to adjust our class schedule. Sounds like the popular vote was to move our current Saturday morning Yoga class at 9am to Thursday evenings, at 7pm, in place of the open session during that time. We will get together with Yogi and, after considering all variables, we will hope to implement this schedule, or some other change, that will better accomodate all of you, as soon as next week!

Also to make the list of schedule changes is the addition of a Wednesday 5pm class! Look for this change to make the schedule the first week in June!!

Yogi, showing hos flexibility in the front squat…

“Yoga, yes we have yoga at Folsom City CrossFit. Everyone is really enjoying the classes but we would love to see more of you. If the [Saturday morning, 9am] time is not suitable, let us know and maybe we could get a consensus some other time to meet. The classes are very basic but challenging. If you feel that you are not flexible enough then that is the reason to give it a try.” – Mike O’Keefe (aka Yogi)

I’m glad Yogi brought this up in yesterday’s comment section as we have been meaning to address this topic in recent weeks. Attendance has been down, that may be partly my fault for a lack of advertising here on the blog? Either way, our goal initially was to schedule the Yoga class first thing on Saturday mornings to get the juices flowing before hitting the regularly scheduled WOD shortly after. However, this plan has been hit or miss. We’ve also gathered  from some of you that a 10:30am CF class on Saturday can be too late in the day while others have expressed interest in a Yoga class on a different day/hour during the week/weekend. And, that’s all fine with us… as always, we want your input.

So, tell us… would you like to see Saturday 9am CF classes back?

And, if there were a perfect time during the week/weekend for Yoga, when would that be? Monday evening to start your week? Friday nights to wrap things up? Or maybe even just later in the day on Saturdays…

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Today’s WOD

500m Row (BMB)

30 Back Squat @ 75% 1RM (break up as needed)

Tabata Pushups

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Holiday Schedule: Closed on Monday, May 28th in observance of Memorial Day!

Ryan and Kristina @ the Nor Cal Regionals!

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Today’s WOD

Shoulder Press 5-5-3-3-1-1-1

Then…

AMRAP in 12 minutes:

10 Push Press (95/65)

10 Pull-ups

10 GHD sit-ups

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Ummm… what is Dave doing??

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Today’s WOD

Find 1RM Front Squat

Find 5RM Bench Press

Then…

5 Rounds for time:

Sandbag Bear Complex

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