13 May



Partner Friday

0-15 Min WormZ (Summer Bash WOD 1)

200m Sled Push 135/95

30ft Worm Walking Lunges

40 Pull Ups

30ft Worm Walking Lunges

30 C2B Pull Ups

30ft Worm Walking Lunges

20 Bar Muscle Ups

30ft Worm Walking Lunges

10 Ring Muscle Ups

20-35 Min All Gas No Brakes  (Summer Bash WOD 3)

60 Deadlifts 135/85

50 Front Squats

40 Bar Facing OTB Burpees

30 Clean and Jerk

20 Power Snatch

One partner working at a time except for the lunges

If no worm, do a ball or sandbag 

For Scaled Pull Ups- Do 40-30-20-10 Pull Ups

10th Annual Summer Bash

June 11th, 9-1


Nor Cal Classic June 3rd-5th Lake Natoma https://thenorcalclassic.com

(Vendors, Multiple Stages, Swimming, Hundreds Of Athletes, Thousands Of Spectators)

Come Support Your Friends In The Biggest CrossFit Competition In California….

Bradley Salyer (Elite Division)

Lindsey Sturtz (Elite Division)

Ashley Sturtz (Teen Divison)

Sara Sturtz (Teen Divison)

Sean Reid (Masters 40-44)

Kyle Haas (Masters 40-44)

Multiple Other Athletes From Local Gyms


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