Choose Certus Crossfit and become part of a growing community of athletes that are dedicated to helping each other along the path to fitness. In our CrossFit gym, you will work with experienced trainers and meet others like yourself, who are determined to make new achievements in physical health and wellness. We offer a strong system of support and all the equipment you need to be successful. Our goal is to be a local source for people in Clovis, CA to find professional coaching and welcoming fitness companions. Call us today at (559) 326-0787 and let us help you get started on the way to attaining a new level of fitness.
WOD
12.13.19
Strength and Endurance
Power Clean + Push Jerk (5,4,3,2,1)
"Touch and Go." The focus here is to move some relatively heavy weight with dang near perfect technique. Rest no longer than 2:00 before starting the 400m Run. Increase the weight over the five sets but as always moving properly is more important than getting the heaviest weight possible.
400m Run (Time)
Max Effort 400m Run
Complete a 400m Run after each set of Clean and Jerks. Record your SLOWEST round. The goal is to finish all five sets within +/- five seconds of each other while maintaining a FAST pace. Rest no longer than 2:00 before moving back into the Clean and Jerks.
Cool-down
Metcon
2 Sets:
:30 Toes to Post stretch each side
:30 Banded Shoulder stretch each side
:30 Toes to Post stretch each side
:30 Banded Shoulder stretch each side
Schedule
Class Schedule
Monday- Friday
5:00am, 6:00am, 7:00am, 9:00am, 3:00pm, 4:00pm, 5:00pm, 6:00pm, 7:00pm (Tue, Wed, Thu)
Saturday
7:30am, 9:00am, 10:30am
