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..
09/20/2019
Strength
Back Squat Max

*20 min Cap

WOD
Complete as many rounds and reps as possible in 6 minutes of:

1 Power Clean
1 Thruster
1 Shoulder to Overhead

Cash Out
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 70-80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds

Friday
09/19/2019
Skill
Clean Complex *every :90 sec x 8

lift off
slow pull power Clean
clean

Strength
Bench Press Max

20min Cap

Warmup
Every 5 minutes, for 10 minutes (2 sets):

Alternating Barbell Reverse Lunge x 8 reps
I,Y, T, W x 5 reps/letter
Front-Racked Walking Lunge (Light) x 10 Steps
:30 sec passive hang

Cash Out
Three sets of:
Extended Plank Holds x 60 seconds
Rest 30 seconds
Side Plank Hip Abduction x 30 seconds each leg
Rest 60 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds

WOD
“CrossFit Games Open 14.4”

Complete as many rounds and repetitions as possible in 14 minutes of:

60 Calories of Rowing
50 Toes to Bar
40 Wall Ball Shots (20 lbs to a 10′ Target/14 lbs to a 9′ Target)
30 Power Cleans (135/95 lbs)
20 Muscle-Ups

Thursday
09/18/2019
Task
EMOM X 12

1) SB carry 40m
2) pec stick hold :30 sec
3) SB Clean :30 sec
4) Pinch Grip Hold :30 sec *35/25# plate

Strength
Deadlift Max!

20min Cap

WOD
Three rounds for time of:

10 Single-Arm Dumbbell Push Press* (left side – 50/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 50/35 lbs)
20 Toes to Bar

Warmup
Every minute, on the minute, for 12 minutes (3 sets):
Station 1 – 30 Single Kettlebell Deadlifts
Station 2 – 30 Jumping Lunges
Station 3 – 30 Band Pull-Aparts
Station 4 – 30 seconds of Prone Plank Hold

Wednesday
09/17/2019
WOD
For time:

Row 1000 Meters
20 Burpees Over the Concept 2 Erg
40 Thrusters (45/33 lbs)

Warmup
400m Run

+

Every minute, on the minute, for 15 minutes (3 sets):
Station 1 – Dumbbell Floor Press x 7-8 reps @ 21X1
Station 2 – Push-Ups x 20 reps
Station 3 – Hanging Leg Raises x 8 reps @ 21X1
Station 4 – Single-Arm Dumbbell Row x 6-8 reps @ 21X1 (Left)
Station 5 – Single-Arm Dumbbell Row x 6-8 reps @ 21X1 (Right)

Pre-Strength/Skill prep
3 sets with an empty barbell of:
Snatch Grip Romanian Deadlift x 3 @ 3011
Muscle Snatch x 3
Shoulder Press from Behind the Neck x 3
Overhead Carry x 25 meters

Skill
Snatch EMOM x 8 *every :90sec

lift off
slow pull power Snatch
Snatch

Cash Out
Three sets of:
Turkish Get-Ups x 3 reps each arm
(goal is at least as heavy as on August 30)
Rest 30-45 seconds
KB Halo x 10 reps 5 each direction
Rest 30-45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 30-45 seconds

Tuesday
09/16/2019
WOD
Rounds in 7min –
×
Run 100m
10 Hand Release Push Ups
5 Box Jump Step Down 24/20″

rest 3mins

Rounds in 7mins –
x
Assault Bike 9/6 Calories
12 Air Squats
9 KBS (Russian)

rest 3mins

Rounds in 5mins –
x
Row 150/125m
5 Burpees
7 Slam Balls

Warmup
Row 2mins Easy
Row 2mins Moderate
Row 2mins Easy

+

12 min EMOM

1) Single arm Single leg plank hold :15/side

2) Alternating Kettlebell Z Press x 8

3) KB crossbody step ups *https://www.instagram.com/p/B1Fk2rblE96/?igshid=1hmuckn7899au

4) Ring mountain climbers :30sec *feet in rings

Monday
09/13/2019
Skill
Clean Complex

EMOM X 8

~pause at mid shin and above knee ~70%

Pre-Strength Warmup
Every 90 seconds, for 12 minutes (4 sets) of:

Station 1 – Dumbbell Bench Press x 6 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111

WOD
For time:

15 Strict Handstand Push-Ups
30 Alternating Single-Leg Squats (Pistols)
45 Kettlebell Swings (24/16 kg)
60 Push-Ups
45 Kettlebell Swings (24/16 kg)
30 Alternating Single-Leg Squats (Pistols)
15 Strict Handstand Push-Ups

Strength
Every 90 seconds, for 12 minutes (8 sets) of:

Bench Press x 3 reps @ 21X1

Goal is to perform this at 75-80% of 1-RM bench press with a pause.

Note that this is the same tempo prescription; you will control the descent of the barbell, once the barbell touches your chest count “one-one thousand,” then drive the barbell back up to full lockout as quickly as possible.

Friday
09/12/2019
WOD
“LINDA”

Unbroken Sets:

10-9-8-7-6-5-4-3-2-1
Dual KB Sumo Deadlift 70/53 per hand
Dumbbell Bench Press 60/35
Dual KB Clean 53/35 hand

Strength
Every 90 seconds for 9 minutes (6 sets):

Speed Deadlift x 3 reps @ 60-65% of 1-RM

Reset the barbell every time on the floor…do not perform these touch and go.

Pre-Strength
25 Double Kettlebell Deadlifts
50-Foot Front-Racked Kettlebell Walking Lunges
100-Foot Double Kettlebell Overhead Carry
150-Foot Double Kettlebell Farmer’s Carry

Warmup
*10 min Cap

3 sets of:

:30 second Chin Over Bar Hold
100-Foot Plate Pinch Walk (35/25 lbs)
20 Sit-Ups
100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)

Rest 60 seconds

Thursday
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START HERE | FREE 1 ON 1 FITNESS ANALYSIS
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