Wednesday – Push Jerks

 In W.O.D.

Strength:  Push Jerk 3-3-3-3-3

*Next week is our fitness rating re-tests!  We do Push Presses for a 3rm next week.  The reason I programmed Jerks today, is so you can put up MORE weight over your head than you should be able to with a Push Press.  This is due to the fact that you are driving the bar up, then pressing yourself under it.

Conditioning: AMRAP in 12:00:
– 10 KB Power Clean and Press – left
– 10 KB Power Clean and Press – right
– 10 KB Swing- Russian
– 10 Push Ups*

*Focus on the most perfect push ups you can do!
**Performance: heavier than 53/35#, Fitness: 53-35#, Health: 35-44/18-26#


Reminder, we are fitness testing next week.  The format will be the same as it was prior to the start of the nutrition challenge!  If you don’t recall, look at the “Daily Workout” blog beginning on 12.28.15

This year, instead of programming for the gym, we will be hosting a Friday Night Throwdown for everyone at the gym to do it together!  Any questions or concerns, contact Craig at

Click HERE to sign up!     Team “CF Vacaville North”

We have been invited to participate at the Solano County Home and Garden Show at the Dixon fairgrounds again this February. We had a great turnout last year for participation and we got some good exposure for our gym. The date is Saturday, February 2oth.

Contact Erica at if you would like to join us to demo some fun CrossFit workouts!

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