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..
12/7/2019
Warmup
Complete as many rounds and reps as possible in 12 minutes of:
3 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
6 Strict Pull-Ups
9 Dumbbell Thrusters

Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8-10 reps @ 2111
Station 2 – Landmine Press (left) x 8-10 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Left) x 10 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 10 reps @ 2111

Saturday
12/6/2019
Warmup
2 sets:

200m Row
+
3 Kang Squats
3 Squats
3 Jumping Squats

Strength
Back Squat *de-load

E2MOM *warmup to 40% then we start the EMOM

40% x 10
50% x 10
60% x 10

WOD
3 RFT: *20 min CAP

400m Row
30 Wall Balls
20 alt. DB Snatches

Cash Out
Single leg Paloff press10/side x 2

Single arm KB sit up10/arm x 2

Side plank reach through x 10/side

Friday
12/5/2019
Warmup
POINTS OF PERFORMANCE

. 30 second Couch Stretch (Left/Right)
. 30 second Samson Strech
. 30 second Bar to Quads Squat
. PVC Stretch
. Forward Lunge x 1 0 yrds
. Lateral Lunge x 1 0 yrds (Left/Right)
. High Knee Run x 10 yrds
. Lateral high Knee Run x 1 0 yrds (Left/Right)
. Squat Jumps x 5 reps

https://youtu.be/JHyPmocw4Vo

Warmup
Press in Split x 3-5 reps

Strength/Skill
Clean Complex

Power Clean + Clean + Jerk

E:9 OTM x 8

WOD
Chipper

25 Power Cleans 135/95#
25 Box jump overs
25 Deadlifts
25 Sit-ups
12 Burpee over bar
15 Sit-ups
15 Deadlifts
15 Box jump overs
15 Power Cleans

Cash Out
3 sets:

High Pull + 2 Low Hang High Pulls

~80% of 1RM

+

3 sets:

Seated rear delt flyes x 12

Skull crushers x 12

Thursday
12/4/2019
Warmup
Two Sets:
Kettlebell Halos x 5 each direction
Single-Arm Kettlebell Deadlifts x 10 each side
Rotational Med Ball Throws x 5 per side
Scapular Pull-Ups x 10 reps

TASK
3 sets:

Max effort SandBag floor press ~15-25 reps
-immediately into Standing Rope pulls-

Strength
Front Squat *de-load

E2MOM *warmup to 40% then we start the EMOM

40% x 10
50% x 10
60% x 10

WOD
3 sets:

:30 sec Bike *100% all out

2 min rest b/w sets

Cash Out
100 of each *dont put the weight down!

Plate Bicep Curls
PlateTricep Ext.
Plate Front Raises

Wednesday
12/3/2019
Warmup
POINTS OF PERFORMANCE

‘ Couch Stretch (Left/Right) for 30 seconds
. Samson Stretch for 30 seconds
‘ Lateral Lunge (Left/Right) x 1 0 yrds
. Torokhtiy Pulls x 10 reps
‘ Muscle Snatch x 10 reps
. Behind the Neck Press x 5 reps
‘ Overhead Squats x 1 0 reps
‘ Snatch Balance x 5 reps
‘ Behind the Neck Sots Press x 5 reps
. Overhead Squat Hops x 5 reps

https://youtu.be/peKCUU8TA6M

Warmup
Kettlebell Movement Primer:

2 sets of:
Single-Arm Press (or Push Press) x 3 reps (R)
Waiter Hold Alternating Reverse Lunges x 6 reps (R)
Single-Arm Press (or Push Press) x 3 reps (L)
Waiter Hold Alternating Reverse Lunges x 6 reps (L)

Rest as needed

https://youtu.be/peKCUU8TA6M

Skill
Snatch Grip Push Press + Heaving Snatch Balance @65% of 1RM Snatch 4 x (2+ 2)

E:90 x 4

Skill
Snatch Complex

Power Snatch + Snatch + OHS

E:90 x 8

WOD
7 min Cap

30-20-10

Cal Bike
T2B

+

5min Cap

15-10-5

Burpees
OH plate lunges 45/25#

Cash Out
2 sets:

DB Farmers Carry 30m

Seated Box jumps x 5

OHS x 5 *light and controlled

Tuesday
12/2/2019
Warmup
Warm-Up.
Assault Bike x 60 seconds (60-65% perceived effort)

Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward

Assault Bike x 60 seconds (70-75% perceived effort)

Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Broad Jumps or Frog Jumps x 5-10 reps

Assault Bike x 60 seconds (80-85% perceived effort)

Baseline test
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

Monday
11/29/2019
10:00am class only today

WOD
METCON (TIME)

“12 Days of Thankfulness”

1 250m run

2 Muscle-Ups

3 Thrusters 95/65

4 Box Jumps

5 Handstand Push-Ups

6 Chest-to-Bar Pull-Ups

7 Kettlebell Swings 55/35

8 KB Snatches (4 each arm)

9 Toes to Bar

10 Walking Lunges

11 Ring Dips

12 Burpees
This WOD works just like the “12 Days of Christmas” WOD/Song. You will begin with 1 Run. The 2nd round will be 2 Muscle-Ups, then Run. The 3rd Round will be 3 Thrusters, 2 Muscle-Ups, and 1 Run. The corresponding round starts that particular station, then ladder down back to Run

Friday
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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