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..
08/8/2020
Warmup
2X

10 Jumping Lunges
10 Hand-Release Pushups
10 Air Squats
10 Double Dumbbell Deadlifts

WOD
Five rounds for time of:
15/10 Calories of Assault Bike
10 Devil’s Presses (50/35 lb DBs)

Saturday
08/7/2020
docs.google.com/spreadsheets/d/1ZyHy1_VDCGsSJoNwOt3_rsNgSSLg7SOhMj7jscmfsEc/edit?usp=drivesdk

Warmup
400m Run

+

2X

7 Single Dumbbell Thrusters (50/35)
7 Single arm Ring Rows
7 Burpees

*one arm per round

Skill Prep
EMOM X 8

1) 3 Snatch High Pull + 3 Muscle Snatch + 3 OHS

2) 3 Power Snatch + 3 Snatch Balance

3) 3 Snatch + 3 Snatch grip Push Press

4) 5 Spitz Snatch

Skill/Strength
12 min Cap

High Hang Snatch + 2 OHS
4 x 1+2

In Week 1, work at 55-60% of your 1RM Snatch.

Target (5#) increase / week if work sets are below 100kg (220#).
Target (2#) increase / week if work sets are below 60kg (132#).

E:90 X 3

3 Snatch Dead-lift

*no touches
*pause below and above knee for 1 sec…

5 min Cap

Aerobic Capacity
5 Rounds
1) Victorian Raise (12 Seconds)

2) Victorian Raise (48 Seconds)

WOD
EMOM X 20
Minute 1: 15/12 Calorie Row
Minute 2: 30 Air Squats
Minute 3: 12 Burpees
Minute 4: Max Power clean and jerks
Minute 5: Rest

Friday
08/6/2020
docs.google.com/spreadsheets/d/1o8jmS7eo8_d3DtYxIqUdEnM8HnHfeB4lVA3IAJn0b9Q/edit?usp=drivesdk

Warmup
EMOM X 7

1) 15 sit-ups
30 Flutter kicks

2) 15 KBS
30 High knees

3) 10 push-ups
30 DU

4) REST

Aerobic Capacity
5 Rounds
1) Straight Leg Raises – FAST (15 Seconds)

2) Straight Leg Raise Static Hold (15 Seconds)

3) Knees To Chest – SLOW (30 Seconds)

Gymnastic skills
EMOM X 9 *E:90

1) Candlestick into squat
Candlestick into pistol
Candlestick into arabesque

2) Banded dragon flags x 5-7

3) Push-up, walk into pike handstand + straight arm reach to hip.
1+1+1, 2+2+2, 3+3+3

WOD
3 Rounds:
1 Round of Barbell “Kelly”
1 Round of “Helen”

*1 Round of “Kelly”
400m Run, 30 Barbell Thrusters, 30 Hops over the bar

*1 Round of “Helen”
400m Run, 21 Russian KBS, 12 Pull-Ups

Thursday
08/5/2020
docs.google.com/spreadsheets/d/1WjVfYbIGhw3U3McDddScJ3TN2-pni9E9C15T-wYU00Y/edit

Warmup
2 rounds
9 Db deadlift
6 Db reverse lunges
3 Db push press

200m run


2 rounds
9 Db double swings
6 Db curtsy lunges
30 Db twists

200m run

Back Squat 3×3
Back Squat for load:
#1: 3 reps @ 65%
#2: 3 reps @ 65%
#3: 3 reps @ 65%

Aerobic Capacity
5 Rounds
1) Back Squat – FAST (10 Seconds)

2) Bottom Squat Hold (5 Seconds)

3) Half Squat Hold (5 Seconds)

4) Air Squat – SLOW (40 Seconds)

WOD
20 HAND RELEASE BURPEES
40 KETTLEBELL SWINGS
40 V-ups.
15 GOBLETJUMPEX

+

15 HAND RELEASE BURPEES.
30 KETTLEBELL SWINGS
15 GOBLETJUMPEX

+

10 HAND RELEASE BURPEES
20 KETTLEBELL SWINGS_
20 V-UPS
5 GOBLET JUMPEX

Cash Out
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1 – Dumbbell Death March x 12 reps @ 3011
Station 2 – Barbell Hip Thrusts x 12 reps @ 20X1
Station 3 – Side Plank Hold x 30 seconds each side

Wednesday
08/4/2020
docs.google.com/spreadsheets/d/1E5YeEoKOLpOmhwF5w-N1N5GQFU-kDQw_2J14Xj1jvSs/edit?usp=drivesdk

Warmup
Buy in:
400m run

15-10-5
Kettlebell swings
Box jumps
15-15-15
V-ups

Strength/Skill
3 sets:

3 Front Squats + 1 Jerk

In Week 1, work at 65% of your 1RM Clean & Jerk for 3 sets of 3 Front Squats + 1 Jerk.
In Week 2, apply target weight increase and complete 2 sets of 3 Front Squats + 1 Jerk.
In Week 3, apply target weight increase and complete 2 sets of 2 Front Squats + 1 Jerk.
In Week 4, apply target weight increase and complete 1 set of 2 Front Squats + 1 Jerk.

Target (5#) increase / week if work sets are below 100kg (220#).

10 min Cap

Strength
Hold a 2 second pause at position 2 (knee), then perform a Clean.
In week 1, work at 75-85% of your 1RM Clean & Jerk for 4×1.

In week 2, apply target increase and complete 4×1.

In week 3, apply target increase and complete 3×1.

In week 4, apply target increase and complete 3×1.

Target (10#) increase / week if work sets are above 110kg ( 242#).

Target (5#) increase / week if work sets are below 80kg (176#).

10 min Cap

Skill Prep
EMOM X 8

1) 3 Clean High Pull + 3 Muscle Clean + 3 Strict Press

2) 3 Power clean with hold on last rep for :03 + 3 Front Squat

3) 3 Clean + 3 Thrusters

4) 3 Power Jerk + 3 Split Jerk + 3 Presses from Split

Aerobic Capacity
5 Rounds
1) Hand Release Push-ups (20 Seconds)

2) Plank Hold on Hands (20 Seconds)

3) Floor Press w/PVC (20 Seconds)

WOD
14 minute AMRAP

7 Handstand Push Ups
7 T2B
20 Double Unders
+ 10 Double Unders after each round

Cash Out
Three sets of:
8 BW Glute Ham raises
10 GHD sit-ups

Tuesday
08/3/2020
docs.google.com/spreadsheets/d/1sXvbgJ1ZDfJk4k7Ej5aB0kfvMvUCO8N0uWZjenOJqeI/edit

Warmup
200m Run
20 Over-and-Back DB Hops
15 V-ups
200m Double Dumbbell Farmers Carry (50’s/35′)
15 V-ups
20 Over-and-Back DB Hops
200m Run

Aerobic Capacity
5 Rounds
1) Right Arm Bent Over Row w/Kettlebell (5 Reps)

2) Right Arm Russian Kettlebell Swing (5 Reps)

3) Left Arm Bent Over Row w/Kettlebell (5 Reps)

4) Left Arm Russian Kettlebell Swing (5 Reps)

5) Sumo Deadlift High Pull w/PVC (Up to the Minute)

Strength
Every :90 sec for 9 minutes (3 sets) of:
Station 1 – Sumo Deadlift x 5
Station 2 – 10 weighted hollow rocks + 10 scissor V-ups

Spend 5min warming up to RPE 6-7 for each movement *increasing weight each week!

WOD
5 Minute Window…
600m Run + 1 Rd of Cindy

5 Minute Window…
400m Run + 2 Rds of Cindy

5 Minute Window…
200m Run + 3 Rds of Cindy

Cash Out
2 sets:

50′ Single Arm OH Carry (right)
15 Single Arm Deadlifts (right)
50′ Single Arm OH Carry (left)
15 Single Arm Deadlifts (left)

Monday
07/31/2020
docs.google.com/spreadsheets/d/1ZyHy1_VDCGsSJoNwOt3_rsNgSSLg7SOhMj7jscmfsEc/edit

Warmup
E:90 X 2

12 Wall Balls, 20#/14#
6 Toes to Bar
30 Double Unders

Aerobic Capacity
5 ROUNDS
1) Double Unders (15 Seconds)

2) Plate Jumps (45 Seconds)

Gymnastics
3X:

Hanging L-Sit Holds
20 sec x 3 rounds (30 sec rest btw rounds)
Strict Dip
5-7 reps x 3 rounds (30 sec btw rounds)
Ring Support Hold
15-20 sec hold x 3 rounds (30 sec rest btw rounds)
Arch Holds
30 sec hold x 3 rounds (30 sec rest btw rounds)

15min Cap

WOD
Complete as many rounds and reps as possible in 15 minutes of:
5 Slam Balls
10 Burpees
5 Push Presses (115/75 lbs)
25m down and back OH carry *switch arms each way

distance is shrub to shrub

Cash Out
Alternating Forward Lunges x 3 steps with each foot
Table Turners x 10 *https://youtu.be/fqOOdo_nwKs
Alternating Lateral Lunges x 3 steps to each side
Table Turners x 10
Alternating Bowler Lunges x 3 steps to each side
Table Turners x 10

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
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from our Menlo Park community.
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