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
11.18.19
Strength
Sumo Deadlift (3,3,3,3)
Tempo@30x1 (3 seconds down, 0 seconds at bottom, x= fast up, 1 second pause at top). Start at 70% and build to a challenging weight while maintaining the tempo.
KB Front Rack Walking Lunge (12,12,12,12)
1KB/arm
6 reps each leg.
Metcon
Metcon (Time)
3 Rounds for time:
400m Run
12 Hang Power Cleans 115/75
21 Knees to Elbow
400m Run
12 Hang Power Cleans 115/75
21 Knees to Elbow
Cool-down
Metcon
2 Sets:
2:00 Row
1:00 Banded Shoulder Stretch
2:00 Row
1:00 Banded Shoulder Stretch
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
