Schedule / WOD

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.

Dropping In?

Looking for a WOD while visiting town? No need to call or email ahead of time. Just use the link below to sign up for a class.

Drop In

WOD

CrossFit - Wed, Jul 16

SAVE THE DATE: Certus Pool Party Sat. Aug. 16th (Details to come)

Performance & Fitness

Strength Work (Checkmark)

Every 2:00 x 4 Sets

10 Back Rack Front Foot Elevated Split Squats each side

Coach's Notes: Keep the weight light to moderate.

Metcon (Calories)

Complete a set every 4:00 x 4 Sets:

30 Seconds Max C2 Bike* or Echo Bike

REST 30 Seconds

20 Seconds Max Calorie C2 Bike* or Echo Bike

REST 30 Seconds

10 Seconds Max Calorie C2 Bike* or Echo Bike

*C2 Bike is at Damper 10 and standing

Coach's Notes: These intervals should be just below sprint pace. The goal is to speed up each interval so your 20 sec. pace should be faster than your 30 sec. and your 10 sec. faster than your 20 sec. pace.

Scoring: Record total calories. For today's workout you do not need to reset the monitor during the set and you may count the rollover after the 30/20 second intervals BUT your calories at the final 10 sec. interval will be your number for that round. No rollover calories after the 10 sec. No pedaling during your rest interval. Reset the monitor on every new round.

Schedule

Class Schedule

Monday- Friday:

5:00am, 6:00am, 7:00am, 9:00am, 3:00pm, 4:00pm, 5:00pm, 6:00pm

Open Gym 5:00am – 12:00pm

Saturday:

7:00am, 8:30am, 10:00am

Open Gym 7:00am – 12:00pm

Sunday:

Open Gym 8:00am – 10:00am