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..
04/8/2020
Warmup
Warm-Up.
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
For Time:

• 200-ft. dumbbell overhead walking lunge
• 50 dumbbell box step-ups
• 50 strict handstand push-ups
• 200-ft handstand walk

*break up OH walking lunges into lengths of 25′, 20′, 15′, or 10′ lengths to equal 200′ total..
*scale to front db rack lunges if unable to do OH db lunges
*scale HSPU as needed, elevated, downward dog etc…
*scale HS walk to HS hold or Bear Crawl or elevated surface HSPU…
*hold db on shoulder behind the neck or to the side

Olympic Weightlifting Technique work
I encourage you guys to do this warmup and workout to help reinforce our movement patters and positions!!!

follow the link:

https://youtu.be/7StzGDTY_5o

functional bodybuilding
B1) RNT Split Squat

(DB Loaded at sides) 20X1; 5-6/leg; rest 60sec x 3 sets

B2) Single arm door handle row

31X2; 3-5reps; rest 60sec x 3 sets (tempo must be held strict)

C1) Dumbbell Single Leg Romanian Deadlift

31X1; 5-6/leg; rest 60sec x 3 sets

C2) Single Arm Dumbbell/Banded Press

(Seated) 31X1; 6-8reps/arm; rest 60sec x 3 sets

Wednesday
04/7/2020
Warmup
Two sets of:
30 seconds of Down Ups
30 seconds of Russian Baby Makers
30 second Side Plank (each side)
30 seconds of Alternating Cossack Squats
60 second Wall Sit Hold

gymnastic skill work
Bridge W/ Box
5-10 sec hold x 3 **Scale to wall reach backs *https://youtu.be/wYzRoc0-N5U

Weighted Overhead Circles
5/direction x 2 *https://youtu.be/TuluPLYNKZ8

Supine bench body tightener
10 sec hold x 3 *https://youtu.be/pR-mJqXQE8o

Wall Walks
3×3 walks + 10-20 sec HS hold each rep, rest 15-45 sec between reps *https://youtu.be/VgB4fwGn7rQ

Front to back scale
15-30 sec hold/leg x 3 in both positions *https://youtu.be/w_jo73FGrxg

Side Splits
60 sec hold/side *https://youtu.be/zjFkP8BEd0Q

WOD
50-40-30-20-10

Lateral hops
Tuck-ups

*10 Burpees between each round

Tuesday
04/6/2020
Today’s WOD is workout #1 of our own Crossfit Incredible Covid games. Post your scores and times to SugarWOD in order to compete. You can also register through CrossFitGames.com if you want to donate and support your local box. You dont have to register through CrossFit in order to compete. These combined with our daily challenges that get posted to our IG will be scored and ranked.

Warmup
kitchen floor edition

EMOM X 9 *(:30/:30)

1) Pass through slides

2) Russian push-up into pike up

3) Traveling mountain climbers :15 each direction

Covid Games: Workout #1
10-min. AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

♀ 35 lb. ♂ 50 lb.

Task
4 Sets – Control of each movement is most important. Keep loads light and really focus on feeling what small muscles are working for you.

40m Suitcase/Kettlebell/Odd object Hold or Carry
rest 30sec
20 Banded Clamshells/side
rest 30sec
15 Scapular Push Ups
rest 60sec

Task
A1) Dumbbell Bench Press

30X1; 6-8reps x 2 sets; 4-6reps x 2 sets; rest 45sec (Semi-supinated grip)

A2) Single Arm Dumbbell Row

2111; 6-8reps/arm; rest 90sec x 4 sets

B1) Supinated Inverted Row

21X2; 6-10reps; rest 60sec x 3

B2) Forearm Plank

45sec unbroken (add load to your back if 45sec feels easy); rest 60sec x 3

Daily Challenge
Max frog stand hold

Monday
04/4/2020
The 1st online workout for the comp will be on Monday…

WOD
10-8-6-4-2 with a :20 hold between set of reps

1) V-ups + hollow hold

2) Push-ups + plank

3) Prisoner good mornings + superman hold

4) Side-raises + side plank *bring hip from floor to extension.

5) Air Squats + 90° hold

6) Side-raises + side plank

7) Burpees + bottom of push-up hold *2″ off the floor…

Saturday
04/3/2020
Hey CFI squad,
We will be doing a zoom call today at 6pm!! The link and other details regarding the meeting-ID and password will be posted around 5:45pm! Keep an eye out. We would love it if you guys could join to catch up and go over any questions you guys may have! We miss you and can’t wait to see you all!!

Link for todays video: youtu.be/NFFb25OkXCw

Olympic Weightlifting Technique work *Clean
I encourage you guys to do this warmup and workout to help reinforce our movement patters and positions!!!

follow the link:

https://youtu.be/ALWkkeNTcAw

Warmup/Skill
EMOM x 12 min *(:40/:20)

1) Russian push-ups

2) Jumping lunge into straight leg march (3 + 1)

3) Side plank with elbow to knee into straight leg toe touch *(:30/Side)

4) Jump squat, outside/inside/outside + jump

Aerobic Capacity “mountain Climbers”
Mountain Climber

1) Double Mountain Climber (12 sec)

-Max Effort

-Bring both feet/knees into chest with each rep, then back out to plank)

2) Supine Knee to Chest (48 sec)

– Active Recovery – Slow, Continuous Movement (No Stopping)

Details: Focus on this workout is hip flexor action. Work hard to bring knees as deep into the chest as possible on both exercises to ensure full range. Mountain climbers should be done as fast as possible with a quick transition to back for exercise 2. Keep hands under butt on knee to chest. If possible, keep shoulders off ground as well to ensure proper core engagement.

Daily Challenge
plank toss for max catches!

WOD
Complete as many rounds and reps possible in 25 minutes of:
300 Meter Run or 20/15 Assault Bike or Row
15 Dumbbell Deadlifts
15 Walking Lunges with Dumbbell Farmer’s Carry
300 Meter Run or 20/15 Assault Bike or Row
15 Dumbbell Push Press
5 Burpee twist *180° burpee

Friday
04/2/2020
youtu.be/rZ4UhcNyqAw

Aerobic Capacity “Lateral Jumps”
Lateral Jumps

1) Lateral Bar Tuck Jump Overs (12sec)

-Max Effort

-increase height of each jump. Not sufficient to just go over bar. Work to bring knees as deep into chest as possible with each jump (Lateral Tuck Jumps)

-scaling option: use an unloaded bar or line on the floor

2) Calf Raises (48 sec)

– Active Recovery – Slow, Continuous Movement (No Stopping)

-add some deficit (feet on ledge if possible)

-work to build toward end range on all reps

5 min continuous

Daily Challenge
Top of dip off chair hold for max time!

Warmup
Every 90 seconds for 9 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds top of Dip hold + 10 seconds Hold in bottom position
Station 3 – Static Door Hang x 30-60 seconds

Skill
Book club

3 sets:

-10x per leg *sliding reverse lunges

-10x push up into pike up

-10x per side RDL into lateral rotation

-10x ab roll out

WOD
16 Minute AMRAP:

40 Alt DB Snatches
40 Step-ups
30 DB Burpees
30 V-ups
20 Devil Presses
20 Side lunges/Cossack squats

Thursday
04/1/2020
Hey CFI fam, for those of you who aren’t following us on IG(crossfitincredible). We are going to do a mini COVID Games, similar to the CrossFit games, within our box! Starting Wednesday, we will be posting workouts that you all will be able to compete in! All you have to do is: the workout and POST your scores to SugarWOD. We will be keeping an eye on the scores and the person with the best overall score will win a grand prize that will consist of some dope merch, protein + pre-workout package and other good stuff selected by the amazing Coach Annie! Our daily challenges will still be going on as well, guys! The winner of that will receive a newly designed CFI shirt. If you are participating in the daily challenges please submit your videos to IG or send us an email. Hope you all are doing well and enjoying the quarantine WODs! Thank you all again for your continued support, we appreciate it more than you know! Stay healthy and get active!

Aerobic Capacity “Burpee”
Burpee

1) Burpees (10)

-Minimum 20 sec to complete the 10 reps

Scaling option: Kick Out to Plank (no push up)

2) Knee Push Ups (Up to the Minute)

– Active Recovery – Slow, Continuous Movement (No Stopping

5 min continuous

Daily Challenge
Hollow toss for max unbroken reps!!

Warmup
3 sets:

:30 high knees to toe touch (alternating)
:15 rest
:30 mountain climber switches with pause at knee
:15
:30 reverse lunge to high knee with pause
:15
:30 banded wood chops/db wood chops (:15/side)

Olympic Weightlifting Technique work
I encourage you guys to do this warmup and workout to help reinforce our movement patters and positions!!!

follow the link:

https://youtu.be/7StzGDTY_5o

Skill
Body-building

4 sets of each:

1) 10x banded chair/desk flyes *(30×1)

2) 12-15 banded single arm bicep curls *(per side)

3) 12-15 banded front raises

4) 12-15 banded tricep extensions

5) 12-15 banded bent over rows *(chair or desk)

WOD
Workout

*banded option

20-18-16-14-12-10
Shoulder to Overhead
10-9-8-7-6-5
OHS
5-4-3-2-1
Navy Seal Burpee

Workout:
*DB/KB option

20-18-16-14-12-10
Goblet Squat
10-9-8-7-6-5
Shoulder to Overhead
5-4-3-2-1
Navy Seal Burpee

Wednesday
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START HERE | FREE 1 ON 1 FITNESS ANALYSIS
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from our Menlo Park community.
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