CrossFit Feral and GRIT Fitness Bako are excited to announce the merger of our two gyms.

CrossFit Feral and GRIT Fitness Bako are excited to announce the merger of our two gyms.

GRIT Fitness, owned and operated by David and Alyssa McPherson, offers High Intensity circuit training in fast, 30 minute increments. CrossFit Feral, est. 2013, offers 60 minute CrossFit workouts. As the largest CrossFit ONLY box in Bakersfield, combining with a Fitness and Lifting expert like David McPherson (who is also an L1 certified CrossFit Coach) allows CrossFit Feral to add another fitness option for our members. We have temporarily located our new combined gym with both CrossFit workouts and GRIT30 workouts at 2925 Mosasco just off Rosedale and Calloway, while we prepare for our new, expanded facility in 2020. We have a large range of class times and over a dozen certified coaches waiting to help you achieve your fitness goals.

For more information call: 661.567.0456

Wednesday, August 29th, 2018


New Class Hours starting in September! Check Email, Wodify, FB Group or ask a Coach!

CrossFit Feral – NW – CrossFit

– Skill: Today and next week we’ll spend time on some foundational gymnastics holds. Work on reinforcing good hollow-position today.
– Metcon: You should have no issue completing the work listed in the 60s interval. Actually, each interval should leave at least 20s of rest/transition. 75% effort today.


Warm-up (No Measure)

7 Minutes of Dynamic Warm-up including lunges, skips, jumps, shuffles, high knees, butt kickers, carioca, backpedal, 90 degree hip rotation, burpee broad jumps.


Walk Through a Bodyweight Turkish Get-up on each side performing 2 reps each then grab a light KB and complete 2 more on each side.


Gymnastics Skill Work

3 Rounds for Quality:

10s L-Sit Hold

10s Ring Support

20s Handstand Hold or Walk

Max Distance Handstand Walk (Distance)

score longest handstand walk


Metcon (5 Rounds for reps)

EMOM 25:

Minute 1: 1 Turkish Get-up each arm (53, 35)

Minute 2: 10 Goblet Squats (53, 35)

Minute 3: 100 Ft. Bear Crawl (50 ft. down + 50 ft. back)

Minute 4: 10 Burpees

Minute 5: 5 Strict Pull-ups

L2: (45, 25) (Band Assisted Pull-ups)

L1: (Light TGU) (Goblet Squat same weight as TGU) (10 Ring Rows w. slight pause on each rep)


5 Minutes of Light Foam Rolling

Tuesday, August 28th, 2018


New Class Hours starting in September! Check Email, Wodify, FB Group or ask a Coach!

CrossFit Feral – NW – CrossFit

– Strength: The purpose of today’s floor press work is to train the lockout and triceps. Total volume is a bit higher to elicit muscular gainz!
– Metcon: Today’s piece is mixed aerobic/GPP. Your efforts should be sustained for all 5 rounds so try to choose a pace you know you can maintain. Effort should be around 80%. Try to complete all farmer carries UB. Score = total calories for all 5 rounds.


Warm-up (No Measure)

60s easy Row. Take a mental note of how far you went.

Then with a band:

30 Banded Pull-aparts

10 Yoga Push-ups

20 Scorpions (total)

30 Banded Pushdowns

10 Yoga Push-ups

20 Strokes on the Rower

30 Banded Pull-aparts

10 Yoga Push-ups

20 Thoracic Rotations (10 each)


Bench Press (10-8-6-4)

– rest 90s

– build to moderate weight


Metcon (Calories)

5 Rounds of:

2 Minutes Max Calories on the Rower

100 Meter Farmer Carry (53, 35)

Rest 60s.

*Score = total calories after all 5 rounds

Rx+: (Bike), (70,53)

L1: 2 minutes max 50m shuttle runs (Score: 50m = 5 reps/calories)


Double KB Rows: 4 x 8. Rest 60s.

Monday, August 27th, 2018

CrossFit Feral – NW – CrossFit

– Strength: Build to a challenging set of squat clean + jerk or focus on technique.
– Metcon: Each section of this workout is intended to be done near maximal effort, 90-95% effort which means you should worry less about pacing and more about just going for it! You’ll have 7 minutes of rest between sections to recover as this is a high-threshold workout.


Warm-up (No Measure)

With a band and a barbell:

30 Banded Pull-throughs

10 Front Squats

5 Deadlifts

20 Banded Pull-throughs

10 Muscle Cleans

5 Front Squats

10 Banded Pull-throughs

10 Burpees

5 Power Cleans

Then on coaches call,

Spend 5 Minutes on Power Clean Drills.


Clean and Jerk (5×2)

– Build to a challening set of two

– squat clean


BP “Gameday” (2 Rounds for time)

For time:

30 Front Squats (135, 95)

30 Lateral Burpees

Rest 7:00

30 Power Cleans (135, 95)

30 Lateral Burpees

RX+: (155, 105)

L2: (115, 75)

L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans) (Regular Burpees)

*Score = splits for each section. 8 Minute Cap for each section.


Hollow Hold: 1/2 Tabata 4 x 20s hold x 10s rest.

Friday, August 24th, 2018

CrossFit Feral – NW – CrossFit

– Strength: Build to a max push press over the course of 8-10 sets. Have a plan in place to beat your current # by 5#s.
– The goal today is to sustain effort with this mixed-modal work for all 8 minute AMRAPs. Effort should be around 80% and barbell weight choices should be light.


Warm-up (No Measure)

Foam Roll Lats x 30s each then,

3 Rounds of BP Upper Complex #1:

5 Hang Muscle Cleans

5 Upright Rows

5 Push Press

5 Barbell Curls

5 Bent-over rows

5 Yoga Push-ups

Rest 40-60s, add light weight.


Review Push Press


1): Push Press (1RM)

– build over the course of 8-10 sets

– beginner: 5×5, adding weight if form permits


Metcon (3 Rounds for reps)


12 Hang Power Cleans (95, 65)

9 Front Squats (95, 65)

12 Push-ups

Rest 2:00


200 Meter run

9 Hang Power Cleans (95, 65)


Rest 2:00


200 Meter Run

9 Power Cleans (95, 65)

3 Wall Walks

RX+: (115, 75)

L2: (75, 55) (10 Box Push-ups) (Band Assisted Pull-ups)

L1: (65, 35) (8 Box Push-ups) (8-10 Ring Rows)

Beginner Options:

Replace Hang Power Cleans/Power Cleans with Russian KBS

Replace Front Squats with Goblet Squats

Thursday, August 23rd, 2018

CrossFit Feral – NW – CrossFit

– Strength: Week 2 of Back Squat + Sumo Deadlift work. All sets should be technically efficient and fast. Add 5% from last week.
– Metcon: Benchmark workout that is intended to be heavy. Go heavy and challenge yourself with a weight you have to perform singles with. 90-95% effort.


Warm-up (No Measure)

Foam Roll Adductors x 20s each

Foam Roll IT Bands x 20s each

Foam Roll Lats x 20s each,


2 Rounds BP Lower Complex #1:

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows

Rest 40-60s, add light weight.


1): Back Squat (8×2 @65% EMOM)

– 2 sec pause

2): Sumo Deadlift (4×3 @65% EMOM)

– Reset on each rep.


BP “Icebreaker” (AMRAP – Rounds and Reps)



4 Squat Cleans (185, 125)

40 Double Unders

Rx+:(225, 155)

L3: (135, 95)

L2: (115, 80) (40 Double Under Attempts)

L1: (Goblet Squats + Squat Thrusts) (30 Single Unders)



150-200 Banded Leg Curls each

100 KB Side Bends (50 each) (banded side bends if possible)

*Superset the two. Complete big sets of curls, 50-75 per set.

Wednesday, August 22nd, 2018

CrossFit Feral – NW – CrossFit

– GPP: Today’s work is a mix between GPP based and gymnastics. Overall, this work will challenge you, but should be fun and leave you feeling good after. Go heavy with your sledwork. Make sure you keep your elbows in front/ribs down with Front Rack Carries.


Warm-up (No Measure)

Foam Roll IT Band

Foam Roll Adductors

SMR Glutes (lax ball)

Bent-knee Iron Cross

Rollovers into V-sits

Rocking Frog stretch

Fire Hydrant circles

Mountain Climbers

Cossack Squats

Seated Piriformis stretch

Rear Foot Elevated Hip Flexor stretch


1)10 Rounds of: 60 Yard Sledpull Powerwalk Forward. Rest 60s.

2) 8 Rounds: 40 Yard Sledpull Backpedal. Rest 60s.

3) 6 Rounds of: 20 Yard KB Front Rack Carry. Rest 60s.

4) 4 Rounds of: 40 Shoulder Taps OR 20s Handstand Hold OR 25 Ft. Handstand Walk

1): Metcon (Weight)

60 YD Sledpull Powerwalk Forward
– rest 60s

– go heavy

2): Metcon (Weight)

40 YD Sledpull Backpedal
– rest 60s

– go heavy

3): Metcon (Weight)

20 YD KB Front Rack Carry
– rest 60s

– elbow in front & ribs down

– score single KB weight

4): Metcon (AMRAP – Reps)

40 Shoulder Taps on wall
– scale is 20s HS Hold or plank shoulder taps

– RX+ is 25′ Handstand Walk

Cash out

Class Wall Sit OFF

*Who can go the longest

Friday, August 10th, 2018

CrossFit Feral – NW – CrossFit

– Strength: Today we’ll perform a strength giant-set where we’ll go through 3 movements for the upper-body resting after all 3 are complete.
– Metcon: We are looking for sustained efforts throughout around 75-80% effort. These are mainly local movements that will fatigue quickly if you’re not smart about breaking your sets.


Warm-up (No Measure)

Tabata Double Unders/Dub Attempts

Then, spend 10 minutes warming up the WOD movements, doing 2-5 reps per movement:

Pull-ups/Jumping Pull-ups


Air Squats

1 Rope Climb/RC scaling


4 Rounds of:

9 Inverted Rows (supinated grip)

7 Bar Dips (partner assisted or scale to DB Bench Press)

5 Ultra Wide Grip Strict Pull-ups (partner assisted if needed)

Rest 2:00 between rounds.


Metcon (2 Rounds for reps)


1 Rope Climbs

30/20 Push-ups

60 Double Unders

Rest 2:00


1 Rope Climb

20 Air Squats

200m Run

Rx+:(Legless Rope Climbs) (Alt. Pistols in place of Air Squats)

L2: (5 Strict Band Assisted Pull-ups per Rope Climb) (Box Push-ups) (60s Double Under Attempts) (7 Ring Rows per Rope Climb)

L1: (10 Ring Rows per Rope Climb) (Box Push-ups) (Single Unders)


1a) Barbell Curls: 3 x 15. rest 10s.

1b) DB Rollback Tricep Extensions: 3 x 12-15. Rest 10s.

Tuesday, August 7th, 2018

CrossFit Feral – NW – CrossFit

– Strength: Week 2 of Speed work for the Jerk. All sets should be fast, efficient.
– Metcon: Each set should be close in effort and split. KB weight choices are intended to be light as there are 120 total reps.


Warm-up (No Measure)

Row 300 Meters then,


3 Sets of:

3 Strict Press

2 Push Press

1 Jerk

15 Banded Pull-aparts

10s RKC Plank

5 Yoga Push-ups


Choose Split Jerk or Push Jerk…do not do both.

1): Split Jerk (6×3 @75%)

– every 90s

1): Push Jerk (6×3 @75%)

– every 90s

2): Metcon (No Measure)

Metcon Prep:

2 Rounds of:


8 T2B or Knee Lifts


Metcon (Time)

4 RFT (24:00 cap):

500 Meter Row

15 T2B

30 KBS (53, 35)

Rest 2:00

L2: (Knee Lifts) (35, 25)

L1: (400m Row) (Abmat Sit-ups) (35, 25 Russian Swings)



Banded Hammer Curls: 3 x 15-20. Rest 60s.

OnRamp Week 3, Day 3

CrossFit Feral – NW – OnRamp to CrossFit


Warm-up (No Measure)

Dynamic Warm-up

*Same as last week, but include a

few new dynamic movements as

well as X-Band Walks x 10 steps

each direction


1a): Deadlift (4×5)

– rest 60s

– increase weight as last week

1b): DB Push Press (3×5)

– rest 60s

– slightly heavier than last week


Metcon (2 Rounds for reps)


Minute 1: 30 sec max cal row

Minute 2: 30 sec max rep KBS