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.
http://www.crossfitferal.com/wp-content/uploads/2019/10/crossfit-feral-logo-300x155.png00adminhttp://www.crossfitferal.com/wp-content/uploads/2019/10/crossfit-feral-logo-300x155.pngadmin2019-10-01 16:35:412019-10-01 16:36:27CrossFit Feral and GRIT Fitness Bako are excited to announce the merger of our two gyms.
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
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.
Then,
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.
Skill
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
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)
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
Warm-up (No Measure)
60s easy Row. Take a mental note of how far you went.
– 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
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.
Strength
Clean and Jerk (5×2)
– Build to a challening set of two
– squat clean
Metcon
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.
– 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.
– 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
Warm-up (No Measure)
Foam Roll Adductors x 20s each
Foam Roll IT Bands x 20s each
Foam Roll Lats x 20s each,
Then,
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.
Strength
1): Back Squat (8×2 @65% EMOM)
– 2 sec pause
2): Sumo Deadlift (4×3 @65% EMOM)
– Reset on each rep.
Metcon
BP “Icebreaker” (AMRAP – Rounds and Reps)
“Icebreaker”
AMRAP 7:
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)
Accessory
Accumulate:
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.
– 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.
– 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
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
Push-ups
Air Squats
1 Rope Climb/RC scaling
Strength
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
Metcon (2 Rounds for reps)
AMRAP 8:
1 Rope Climbs
30/20 Push-ups
60 Double Unders
Rest 2:00
AMRAP 8:
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)
Accessory
1a) Barbell Curls: 3 x 15. rest 10s.
1b) DB Rollback Tricep Extensions: 3 x 12-15. Rest 10s.
– 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.
