/var/www/html/wp-content/themes/Divi/single.php 120!!! | Good For You CrossFit

There were 120 PR lifts performed during week #2 of 1 rep max testing. There were 242 PR’s over the entire two week testing period. That’s AMAZING! Time to get back to work. We will be on a 6 to 8 week cycle of Random Strength (always fun) before we jump back into a linear progression cycle again. Keep the pedal to the metal.


Just to give everyone an early heads up….. Almost the entire staff will be in Sacramento for the Norther California Classic which is a three day event beginning on Friday, 6/28. We will be closed on the 28th, the 29th, and the 30th.


WORKOUT   6/17/2019


Week #1 Random Strength Cycle

  • 3×4 Pause Front Squat (pick weight)
  • 3×2 Pause Front Squat (add 5#-30#)

*3 second hold at bottom of squat


Every 4 minutes for 16 minutes:

  • 100m Run
  • 16 Dumbbell Front Rack Stepping Lunges (pick weight)
  • 12 Knees to Elbows
  • 100m Run

*Complete each round as fast as possible. Score fastest and slowest rounds. Hands on dumbbells at all times during lunges.