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..
07/17/2019
Cash Out
3 sets:

reverse crunches x 15
DB torso row x 10/side
DB Shrugs x 15

Warmup
3 sets of:
Deadlift x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 5 reps
Rest 20 seconds
Passive hang :30 seconds
Rest 20 seconds
Single Arm Kettlebell Front Rack Box Squats x 5/side

WOD
9 min AMRAP

10 Cal row
8 power cleans 135/95 115/85 95/65
6 C2B pull-ups

Strength
Strict Press + 5 lbs

70% x 3

80% x 3

90% x 3++

Strength
Clean Max!!

15 min Cap

Wednesday
07/16/2019
Task
3 x 5

SB cleans *ascending ladder

Warm-up
5-4-3-2-1

SB squats + carry 20m

+

2 rounds of:

15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…

2 rounds of:

15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

Strength
Front Squat

1 1/4 squats @60%

5 x 3

Strongman WOD
12 min AMRAP

5 SB over box
10 Burpees
20 KB swings *Russian
100-Meter Run

Tuesday
07/15/2019
WOD
For time
60 Burpees
50 overhead Plate Lunges (45/25)
40 Sit-ups
30 Double Unders
20 Pull-ups
10 Man Makers

Cash Out
Bench Press * new cycle

65% x 5

75% x 5

85% x 5

+

Tricep press downs 3 x 15

+

Lat pull downs 3 x 15 w/pause at hip

+

Hollow hold x :30 x 3 sets

Warmup
400m run

+

2 rounds

passive hang :30
broad jumps x 3
crab ext hold :30
elbow to instep with thoracic extension *both directions
HS hold :20

Strength Prep
5 min EMOM

3 Snatch grip push Press
3 Snatch grip push Jerk
3 Snatch balance
3 OHS

Strength
Snatch Max!!!

Monday
07/12/2019
WOD
For time:
30 pull ups
15 Box jumps
45 Cal Row
15 Box jumps
30 pull ups

Cash Out
Kettlebell Halos x 10 (5 each direction)
Walking Lunges w/ Overhead Reach x 10
(lock fingers together – focus on lengthening from the trailing toe to your locked fingers overhead)
Death Marches x 10
Waiter Carry + Farmer Carry x 100 meters (switch as needed)

Warmup
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

Strength
Back Squat

65% x 5

75% x 5

85% x 5++

Friday
07/11/2019
Strength
Strict Press +10lbs

65% x 5

75% x 5

85% x 5++

Skill
EMOM x 8 min

Clean Complex

lift off
clean pull * shrug
clean high pull
clean

WOD
Three sets for times of:

Row 500 Meters
100 Double-Unders
10 Overhead Squats*
10 Unbroken Ground to Overhead*

Rest 3 minutes

Cash Out
Three sets of:

Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps

(slow and controlled…the slower, the better)
Rest as needed

Post-Wod
For time:
100 Push-Ups*
Every time you break OR pause at any point perform 10 Alternating Dumbbell Snatches

Warm-up
Two sets of:

30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats

Rest as needed

Thursday
07/10/2019
Warmup
Three sets:

60 second Wall-Sit
30 second Sandbag Squat
100-Foot Sandbag Carry
60 second Wall-Sit

Rest 90 seconds

WOD
15min AMRAP

50m Mixed kb Rack OH carry *switch arms @25m
10 Wall Balls
8 Lateral Slam Balls
6 Pistols
4 HSPU
2 Bar Muscle ups

Strength
Front Squat

10 x 3 @ 85%

Wednesday
07/9/2019
Pre-Skill
Snatch grip push press
Snatch grip push jerk
Snatch balance
OHS

Skill
EMOM x 8min

Snatch Complex

lift off
Snatch Pull
Snatch High Pull
Snatch

WOD
For time:
100m Single arm Farmers Carry
50 Russian Kettlebell Swings (32/24 kg)
25 Toes to Bar
100 Jumping Lunges
25 Toes to Bar
50 Russian Kettlebell Swings
100m Single arm Farmers Carry

Warmup
Two sets of:

30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs

Rest as needed

Tuesday
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
^^^ Trusted by over 1000+ men & women
from our Menlo Park community.
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