Four Year Anniversary Special!

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First, we would like to thank all of you who have supported us for the last 4 years. There are so many of you to thank helping us to build so many great moments. We are grateful to those of you who were brave enough to trust us with your fitness, and have since become friends.

Though we’ve been around for a while, we know there are still a lot of people out there in our community that haven’t been able to come try us out yet, so we created this opportunity for those of you who are finally ready to come try us out.

$40 for your first month!  
Plus, free intro FOUNDATIONS course!
$20 CrossFit Lite Memberships!

Click Here To Contact Us to set up your first appointment.

WOD: 1/29/15

BBG:

Alternating EMOM for 12:00-

5 Hang Snatches (full squat)

10 Box Jumps 24/20″

Conditioning

20 Minute AMRAP:
20 KB Swings (53/35)
15 Situps – Ab Mat
200m Run

Yes, you may row or bike if it’s dark.  Compare to 1/28/14. [Advanced: do 5 Muscle Ups per round if you have them]

WOD: 1/28/15

EMOM for 7:00

3 UB T&G Power Clean + 1 Jerk

Conditioning:

4:00 AMRAP of:
Power Snatch (115/75)
EMOM (including 0:00)
perform 15 UB Double-Unders before starting Snatches.

*Rest 2 Minutes
4:00 AMRAP of:
Clean & Jerk (145/95)
EMOM (including 0:00) perform 15 UB Double-Unders before starting Snatches.
*Score is total reps

WOD: 7/27/15

BBG:

Back Squat (based on 1rm squat) – 1×5@70%, 1×5@75%, 1×5@80%, 1×3@85%, 1×5@80%
*Perform 5-10 V-ups (with continuous tempo) between sets

Conditioning:

12 minute AMRAP:
5 Chest-2-Bar Pull Ups
10 Shoulder to Overhead 115/75#
20 Double Unders

[Advanced Reps: 10/20/30]

WOD: 1/26/15

BBG:

EMOM for 7:00-

5 Power Snatches*

*This is the last week of this linear cycle.  If your technique was good last monday, try to add some weight, but keep a stable midline.

Conditioning:

17 Minute AMRAP:

10 Burpee Step-ups 20″ (alternate legs)
20 OHS 45/35#
40 Double-Unders
200m Run/Row

Thank you to everyone who came out to the Haiti Decathlon on Saturday.  We were able to raise over $3000 to build a new outhouse facility at the Christian Friendship Ministries site in Northern Haiti.  We are proud of all of you who competed, and thankful for all of you who supported everyone else.  We look forward to being able to put on this event again next year.IMG_6063

WOD: 1/21/15

BBG
EMOM for 7:00

3 Touch-N-Go Power Cleans
*Start at 60% of 1RM clean and add weight each minute until you can no longer complete 3 UB TNG reps

Conditioning

15 Minute AMRAP:
30 Double Unders
20 Toes-2-Bar/V-Ups
15 Bar Facing Burpees
10 Clean (full Squat) & Jerks (185/115)

*For the C&J, if you must scale, we prefer that you work with a load that is as heavy as possible, while still being able to move with good technique (NEVER go heavier than your good technique will allow).  The goal for this workout is 2 full rounds in 15 minutes.

CLICK HERE to sign up for the Haiti Decathlon.

WOD: 1/20/14

BBG:

Back Squat (based on 1rm squat) – 1×5@65%, 1×5@75%, 2×5@80%, 1×5@75%

Conditioning

Conditioning:

6:00 AMRAP of:

3 C2B Pull Ups
6 Perfect Pushups
12 Shoulder to Overhead 95/65#
20 Lateral Hops

Rest 1:00

3:00 AMRAP of:

5 C2B Pull Ups
10 Perfect Push Ups
15 Shoulder to Overhead 95/65#
30 Lateral Hops

It’s not too late to SIGN UP FOR THE HAITI DECATHLON!  We’ve been talking to you about it for months.  You’re going to have a ton of fun.  It’s only going to be one workout (and you already did it last monday) and you’ll be free for the rest of the day.  You’ll be glad you did – especially if you’ve never competed before.  We’ll all be cheering for you!

WOD: 1/19/15

BBG:

EMOM for 7:00-

5 Power Snatches*

*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

Conditioning

4 Rounds:
1 Minute ME Row for calories
1 Minute ME Target Burpees (6″)/Double Unders*
1 Minute Farmer Carry
1 Minute Rest

*For rounds 1 & 3 do target burpees.  For rounds 2 & 4 do Double Unders.

We will be open for ALL CLASSES today.  Dr. Martin Luther King Jr. was an incredible American.  He was as brave and strong as any leader in our proud history.  We are fortunate to have a holiday to honor his legacy.

There are still a few days to SIGN UP FOR THE HAITI DECATHLON on Saturday. Do it!  It’s going to be a lot of fun!

WOD: 1/16/15

Strength
1a) 4x ME Toes-2-Bar
1b) 4x ME Pushups [Use 45# plates as a deficit if more than 20]
1c) 4x 8-12 Weighted Hip Extensions

Conditioning
1k Row
5 Wall Climbs
5 Deadlifts (225/155)
200m Run
4 Wall Climbs
Deadlifts (225/155)
200m Run
3 Wall Climbs
Deadlifts (225/155)
200m Run
2 Wall Climbs
2 Deadlifts (225/155)
200m Run
1 Wall Climb
1 Deadlift

WOD: 1/15/15

BBG:

Alternating EMOM for 12:00-

5 Hang Power Snatches – begin at 50% of 1RM Snatch and add load with each set (try to go up from last week)

20 UB Double-Unders

Conditioning:

12:00 AMRAP of:

9 Overhead Squats (115/75)
9 C2B Pull-ups
9 KB Swings
15 Overhead Squats (115/75)
15 C2B Pull-ups
15 KB Swings
21 Overhead Squats (115/75)
21 C2B Pull-ups
21 KB Swings

*Front Squats may be subbed for OHS.  Strict Pull Ups may be subbed for C2Bs.

WOD: 1/14/15

BBG
EMOM for 7:00
Power Clean + Hang Squat Clean + Jerk

Conditioning
4 Minute AMRAP
10 KB Swings
10 Box Jump Overs (Step up/over)
*1 Minute rest
4 Minute AMRAP
10 Cal Row
10 Box Jump Overs (Step up/over)
*1 Minute rest
4 Minute AMRAP
10 Sit Ups/V-Ups
10 Box Jump Overs (Step up/over)

WOD: 1/13/15

Strength
Back Squat (based on 1rm squat) – 1×5@60%, 1×5@70%, 2×5@75%, 1×5@70%
* If weight feels light enough, move with continuous tempo between reps.

Conditioning

12 Minute AMRAP:
20 Clean & Jerks  (115/75)
30 Wall Balls 20/14#
20 Clean & Jerks  (115/75)
30 Wall Balls 20/14#
15 Clean & Jerks  (135/95)
20 Wall Balls 20/14#
15 Clean & Jerks  (135/950
20 Wall Balls 20/14#

*Move as far as you can through the workout in 15 minutes.  If you finish, take the weight off of the bar and start over.

WOD: 1/9/15

test
500m row sprint

conditioning
EMOM for 30:00
-20 kb swings (53/35)
-10 kb walking lunges (53/35 in each hand)
-10 target burpees [advanced: 12]

Don’t forget: today is Law Enforcement Appreciation Day. Let’s show our officers that we’re thankful for their service. Wear blue to the gym today to show your support.

It seems that we live in a time and place where law enforcement is unjustly construed as the enemy. In reality, these men and women are the ones that have signed up to put their life on the line to protect and serve us. They deserve our respect.

Thank you to the many officers that we have as part of our family here at CrossFit Merced. Your sacrifice is appreciated here. Thank you also to your families who support you.