Monday, June 26, Tuesday June 27 and Thursday June 29 at 5:30 CFS will host its next On Ramp program. This is a great session for anyone who is new to CrossFit or maybe has been on a break for a little bit and looking for a slow start and refresher. It is $100 to participate in these 3 classes, however, it includes your first months membership with a signed agreement. For more information email Lauren at LJosephCFS@gmail.com. Click here to register. WOD for 6/6/17 4 MIN CAP.
400M RUN THEN
MAX POWER CLEAN 95/65 2 MIN REST
4 MIN CAP.
MAX SHOULDER 2 OVERHEAD 75/55
2 MIN REST.
4 MIN CAP.
MAX THRUSTERS 45/35 Add total reps for score.
Coming Saturday, June 10, 2017 to Woodland, CA is "Operation Metcon", a co-ed competition sponsored by NorCal Livesore and hosted by CrossFit Excitement. This co-ed (M/W) event will have two categories to choose from: 1. Rx - Must be able to Rx Benchmark WOD like "Fran", "Grace", "Nancy", "Diane", "Helen", "Filthy Fifty", "DT" 2. Scaled - Will be challenging, but scalable to a level appropriate for most beginning CrossFit athletes. Don't worry about double unders or pull-ups, we won't ask you to do them. Advanced movements life Muscle-ups, Pistols, and Handstand push-ups will not be required. This competition will consist of 4 WODS. Top 3 teams at the end of the 4th WOD will be our podium fi