Experienced CrossFitters
If you are looking to safely take your CrossFit performance to the next level, gain massive amounts of strength, and improve your WOD scores in Menlo Park - then look no further…

Check out what Adam has to say about CrossFit Incredible…
The truth is a lot of CrossFit gyms say they have "the best coaches, programming, athletes, etc... “ but what does that even mean?
When all CrossFit gyms say the same thing to you, it can be confusing figuring out what gym will actually help you take your performance to entirely new levels.
This is how we will take your performance to the next level…
Here is our process of how we can help you. We have helped hundreds of other Experienced CrossFitters who have joined CF Incredible.
How we can help...
Step 1: Analyze and fine tune the smaller flaws in your technique.
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Step 2: Give you Coaching cues that make sense, so you can easily implement corrections.
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Step 3: Supply programming specifically for your weaknesses. (no cookie cutter programs)
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Step 4: Consistently disciple your Range of Motion. (not just during the Open WODs)
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Step 5: Coaches will push you mentally and physically when you need it. We also relax and lighten up on you when you’re feeling burnt out.
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Step 6: Have fun training together.
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We invite you to get started with us, so you can begin training with a group of athletes and Coaches who will push you to the next level.
Ready to get started?
We start all Experienced CrossFitters with a FREE First Class. Click below to schedule a time to try one of our classes and meet with a Coach to further discuss your goals.
START HERE | FREE 1 ON 1 FITNESS ANALYSIS
Read our guide in 15 minutes and gain insights from 10+ years of Coaching CrossFit..
Inside You’ll Discover:
  • 4 Olympic Weightlifting Faults You Never Want to Make (pg 1, 2, 3).
  • 3 Critical Components Required To Fix Your Toes to Bar & Butterfly Pull Ups (pg 5).
  • Why Disciplined Range of Motion Will Increase Your Performance (pg 7).
  • And Much More…
DOWNLOAD OUR FREE GUIDE NOW
^^^ Trusted by over 1000+ men & women
from our Menlo Park community.
We’ve Got Flex Appeal
Check out our daily WODs..
11/21/2019
Warmup
EMOM x 9min

1) :20 sec hold + 5 SB squats

2) pec stick hold :20 sec + 10 halos 5/direction

3) 6 SB over shoulder

Task
Every 2 minutes, for 16 minutes (4 sets) of:
Station 1 – Dumbbell Shoulder Press x 8 reps
Station 2 – Dumbbell Floor Press x 8 reps

Strength
Front Squat *percentages off of 90%

E(2:30)MOM x 6

1) 40% x 3

2) 50% x 3

3) 60% x 3

4) 70% x 3

5)80% x 3

6) 90% ++

WOD
Five rounds for time of:

40 Double-Unders
10 Dumbbell Hang Cleans (50/35 lb DBs)
10 Dumbbell Push Presses (50/35 lb DBs)

Cash Out
3 sets:

Bulgarian split squats x 8 reps @ 30X1
*immediately into
Dynamic jumping Bulgarian split squats x 12

rest 90 sec b/w legs

Thursday
11/20/2019
Warmup
Warmup:

Banded Lat Pull Downs x 10-15 per arm
Y’s, T’s & W’s x 5 reps each
Lunge Matrix x 3 steps to each position (forward, lateral, reverse, bowler)

+

3 sets:

Row x 30 sec
Burpee x 5

rest 30-60 b/w

Skill
Snatch Complex

E2MOM

Power Snatch + Low Hang Snatch ~70%

Skill
Skill *empty bar to light load

EMOM x 5

OHS x 3-5 reps

WOD
For time:

Row 1000m
20 Burpees over the rower
40 Thrusters 45/35 lbs

Cash Out
3 rounds

– single arm trap 3 raise with db
https://www.instagram.com/p/Be3RBPbj3zV/?hl=en&taken-by=functional.bodybuilding
– :20 sec hollow with band hold
– 10 lateral bench jumps (drive through fully extended leg before opposite leg)

Wednesday
11/19/2019
Warmup
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs

WOD
Every 2 minutes, for 30 minutes (3 sets) of:

Station 1 – 400 Meter Run
Station 2 – 10 Renegade Rows (55/35 lbs)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
Station 3 – 24/16 Calories of Assault Bike
Station 4 – 15 Burpee Box Jump-Overs (24″/20″)
Station 5 – 60 seconds of Front Leaning Rest on Rings

Cash Out
EMOM 12 min

1) Dips https://www.instagram.com/p/Bn8vW8fn0Cs/?hl=en&taken-by=cfgymnastics

2) Hanging tuck to l-hang and back down

3) Hollow hold :10 + hollow rock :10sec

4) Top of pull-up hold :10sec + 90 degree hold :10 sec

Tuesday
11/18/2019
Warmup
2 Rounds of Barbara with 3min rest b/w

20 pull ups
30 push ups
40 sit-ups
50 air squats

Strength
Back Squat *percentages are based off of 90% of 1RM

70% x 3

80% x 3

90% x 3++

WOD
For time:
400 Meter Run
40 Walking Lunges with KB/DB Farmer’s Carry *35/25#
20 Toes to Bar
400 Meter Run
30 Walking Lunges with KB/DB Farmer’s Carry
15 Toes to Bar
400 Meter Run
20 Walking Lunges with KB/DB Farmer’s Carry
10 Toes to Bar

Monday
11/15/2019
Warmup
Warm-Up.
50 meter Medicine Ball Carry w/ Pec Activation
10 Medicine Ball Deadlifts @ 4011
50 meter Medicine Ball Carry w/ Pec Activation
10 Medicine Ball Deadlifts @ 20X1

+

Rotational throws 10/side *w/partner

Task
*warmup for front Squats

10 Stationary Split Squats (left leg forward) w/ Paloff Hold @ 2111
20 Plank Shoulder Taps
10 Stationary Split Squats (right leg forward) w/ Paloff Hold @ 2111
20 Plank Shoulder Taps

Strength
Front Squats *off 90%

65% x 5

75% x 5

85% x 5

WOD
For time:
50 Calories of Rowing
40 Toes to Bar
30 Handstand Push-Ups
20 Dumbbell Thrusters (50/35 lbs)
10 Bar Muscle-Ups

Pull Up Accessory ( Cash Out )
inverse rows 3x amrap ~ 3 left in the tank

banded face pulls 3 x 8 w/ :02 sec hold at the throat

negative pull ups 3 x 3

Friday
11/14/2019
Warmup
3 min Ski or Bike with *arms only

+

Barbell Complex x 2 sets w/ Snatch Grip:

Romanian Deadlifts x 5
Muscle Snatch x 5
Overhead Squats x 5
Hang Squat Snatch x 5
Snatch Balance x 5
Rest as needed

Skill/Strength
Snatch Complex x 8 (E:90)

Slow Pull Power Snatch
Snatch

Skill
EMOM X 5 (E90)

3 Snatch grip Push Press
3 OHS

WOD
2 Rounds:

5 min AMRAP

30 Double Under
5 Hang Power Snatch (95/65)
6 Overhead Squats
5 Box Jump Over(24/20)

-rest 2 min/AMRAP

Cash Out
Snatch Pulls @ 90% of max

3 x 3

+

DB Bench Press

3 x 10 (31X1)

+

I,Y,T x 5/letter

+

3 x 5

db upright rows

+

50 GHD sit-ups

Thursday
11/13/2019
Warmup
Warm-Up.
Static Hang x 30-60 seconds
Wall Slides x 5 @ 1515
Scapular Pull-Ups x 10

+

Two Sets:
Dead Bugs x 10 @ 1515
Handstand Practice (freestanding or against a wall) x 60 seconds

+

Two Sets:
Row x 60 seconds
Wall Climbs x 1
Toes to Rings x 10 *alternating

WOD
4 Rounds:

8 Min:
500m Row
400m Run
16 Alt DB Snatch (50/35)
8 Burpees

Wednesday
Don’t hold back taking your fitness to the next level any longer. CrossFit Incredible is exactly what you need to take your performance to new levels you never imagined.
START HERE | FREE 1 ON 1 FITNESS ANALYSIS
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from our Menlo Park community.
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