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..
05/31/2023
Warmup
2 SETS

1) Cardio 60 sec – Bike/Row/Run/Ski/Sled Option

2) Blackburns x 10 reps (SLOW)
https://www.youtube.com/watch?v=0x6pKQDUH5o

3) Single Arm Plank x 10-20 sec/side

4) Single Arm Wall Prayer Stretch x 30 sec/side
https://www.youtube.com/watch?v=IXnOMg4sT9U

OVERHEAD STRENGTH AND SKILL
Part 1: Jerk Warmup Sequence:

Jerk Balance x 5 reps; 3 sets @ RPE 6
45-75 sec rest between sets

Part 2: 4 Sets:
3 Barbell Push Press
1 Split Jerk (Pause for 1-2 seconds when you catch in the Split)
rest 90 sec between sets

Build to a 7/10 RPE.

WOD
15 MIN TIMER: MOVE CONTINUOUSLY THROUGH THIS CIRCUIT

Row 250-300m
10 Alternating Low Switch Cossack Squats
10 Side Plank Hip Taps/side

DIRECTLY INTO

15 MIN TIMER: MOVE CONTINUOUSLY THROUGH THIS CIRCUIT

Jog 250-300m
10 Reverse Plank Bridge with Hip Lift (hold 15 sec on last rep)
10 Tuck Ups (hold 15 sec on last rep)

Recovery
1-2 SETS

1) Supine Bench Weighted Chest Opener x 1 min
2) Slow Shoulder Circles x 5/side
3) Wrist Extension Stretch x 30 sec
On all stretches. FOCUS, breathe deep, exhale slowly, and sink into the stretch. I am sure the first 15-30 sec of the stretch will require some fidgeting, but once you find a good spot, relax deeply.

https://youtu.be/fGx6URbI99A
https://youtu.be/G_Lb60oZ8G4
https://youtu.be/RuQ126GJLHY

Wednesday
05/30/2023
Max Effort HS Hold

The leaderboard:

Men’s (wall assisted HS)
🥇Jake – 1:35
🥈Mati – 1:23
🥉Jose – 0:39

Women’s (wall assisted HS)
🥇Carol- 2:36
🥈Nicola – 2:00
🥉Molly – 1:15

🔥Freestanding HS 🔥
Anna – 1:13
Yusuke – 0:16
Andrew – 0:10

Warmup
2 SETS

1) Cardio 60 sec – Bike/Row/Run/Ski/Sled Option
2) Cobra Singe Leg Good morning x 8 reps/side
3) Scorpion Taps x 8/side
4) Seal Stretch x 30 sec

https://youtu.be/ejNeD_VBU-w
https://youtu.be/nahcOhG-3_c
https://youtu.be/5qTYYawLFCY

Olympic Prep
EMOM X 4

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) 3 Spitz Snatch

Week 8: Snatch Speed Strength
EVERY 75 SEC X 8 SETS

Sets 1-2:
Pause at Knee Snatch x 3 @ 65-70%

Sets 3-4:
Pause at Knee Snatch x 2 @ 70-75%

Sets 5-6:
Pause at Knee Snatch x 1 @ 75-80%

Sets 7-8:
Pause at Knee Snatch x 1 @ 80-85%

Week 2: Snatch High Pull
Snatch High Pull

In Week 1, work at 100% of 1RM Snatch for 3×3. Rest 2 minutes between work sets.

In Week 2, apply target weight increase and complete 2×3. Rest 2 minutes between work sets.

In Week 3, apply target weight increase and complete 3×2. Rest 2 minutes between work sets.

In Week 4, apply target weight increase and complete 2×2. Rest 2 minutes between work sets.

Target (10#) increase / week if work sets are above 100kg (220#).

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

WOD
EVERY 4 MINS X 5 SETS

A – 8-10 Burpee Box Jump Over 24/20″
B – 10-12 Anchored Sit Ups
C – 10-12 Dual Russian Kettlebell Swings 53/35lbs
D – 150-200m Run

On every set perform the exercises in a new order:
Set 1 – ABCD
Set 2 – DCBA
Set 3 – CDAB
Set 4 – BADC
Set 5 – DBCA

Cash Out
EVERY 90 SEC X 6 (3 SETS PER SIDE)

Dumbbell Suitcase Knee over Toe Split Squat Right @ 30X0 x 8-10 reps
Dumbbell Suitcase Knee over Toe Split Squat Left @ 30X0 x 8-10 reps
Build up with each set and complete at least the last of your Working Sets at an RPE of 7-8/10. If you feel good you can perform all 3 sets at this RPE.

https://youtu.be/2U58iHm7oSM

————————————————————————
2 WORKING SETS

1) 10-12 Single Arm Dumbbell Powell Raise Right @20X0
rest 15 sec
2) 10-12 Tripod Dumbbell Elbowing Row Right @11X1
rest 30-60 sec between arm
3) 10-12 Single Arm Dumbbell Powell Raise Left @20X0
rest 15 sec
4) 10-12 Tripod Dumbbell Elbowing Row Left @11X1
rest 30-60 sec between arm

Effort – Perform both sets at an RPE of 7-8/10. This might require 1 or 2 short warm-up sets to get a feel for the right weight.
Intention – The two different exercises will likely be performed at different weights. You will first perform a lighter-weighted exercise to pre-exhaust the smaller muscles of the shoulder. After a short rest, you will follow that up with a heavier-weighted exercise to recruit the larger pulling muscles of the back. Complete this pattern on each side of the body for 2 sets per side.

Recovery/Mobility OH
-SHOULDER FLEXION

1) Passive Hang x 1 min
2) Sidelying Thoracic Rotation x 5-10/side with 5-sec hold
3) PVC Lat Stretch x 1-2 min
4) Prone Shoulder Flexion x 5 with 3-sec hold
5) Banded Lat Stretch x 1-2 min/side
6) Banded Shoulder Flexion x 10
7) Prone Shoulder Swimmers (Blackburns) x 5

https://youtu.be/IxjLIwI6B7M
https://youtu.be/4K9VrVIX93w
https://youtu.be/Sayh-xglS7g
https://youtu.be/ZYaqLBRWXgM
https://youtu.be/7g1XJ4YLW74

Tuesday
05/29/2023
🇺🇸MEMORIAL DAY SCHEDULE🇺🇸

❗️8am and 10.30am class❗️

MURPH
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

Monday
05/28/2023
We are closed today.

We hope everyone has had a great Memorial Day weekend so far.

Tomorrow (Monday) we will be doing our annual Memorial Day workout, Murph. We will have a morning-only schedule. Classes are 8am and 10.30am.

See you all tomorrow 💪🏻

No yoga today
No yoga today. The gym is closed.

Sunday
05/27/2023
10:00am – 11:15am Community Class
Community Class

11:30 – 1pm Open gym
Open gym

Saturday
05/26/2023
Warmup
2 SETS

1) Cardio 60 sec – Bike/Row/Run/Ski/Sled Option
2) Shinbox Switch x 10 reps/side
3) Childs Pose with Lat Stretch x 30 sec/side
4) Plank to Downward Dog x 10 reps

Shinbox Switch (90-90 Hip Rolls)
https://youtu.be/2pkLUbN34GI
https://youtu.be/0jIZ5HhfyoY

Olympic Prep (5min Cap)
With empty bar:

5 Deadlift, 5 Bent-Over Rows, 5 Strict Press
5 Hang Power Clean, 5 Front Squat
5 Split Jerk, 10 Alternating Reverse Lunges w/ Bar Overhead (or front rack if OH is an issue)
5 Good Mornings, 5 Jumping Squats

Week 7: Speed Strength
EVERY 60 SEC X 10 SETS

Clean Pull
Low Hang Clean Pull
Low Hang Power Clean

Build weight each minute to make your final set tough with high-quality technique RPE 7/10.

Week 3: Halt Clean
Hold a 2 second pause at position two (knee height), then perform a full Clean.

In Week 1, work at 85% of 1RM Clean & Jerk for 4×1.

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

In Week 3, apply target weight increase and complete 3×1.

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

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

Target (5#) increase / week if work sets are below (242#).

WOD
EVERY 60 SEC X 15 MINS

1) 20 sec Bike Sprint @ 97%

2) 8-14 Strict Ring Dips

3) 8-14 Kipping C2B Pull Ups/Kipping Pull ups/Body rows

Cash Out
EVERY 3:00 X 3 SETS

Strict Press 6-8 Reps
Loading – build up to RPE 8-9/10 on your last set, or perform all sets @ RPE 8-9/10. Choose the option that feels right for you.

Look back 2 weeks at your loading when you performed sets of 6-8 reps at RPE 7-8/10. This week, attempt to push your weights higher.
———————————————————————–
Superset for 2 sets. Rest 30 – 45 seconds between sets.

Single Arm DB Bench Press
2×10

*Work at a moderately challenging weight in week 1. Perform 10 reps per arm per set. Target 5lb increase / week.

Wide Grip Pull-Ups
2 x MAX

*Perform the maximum number of “Strict” reps possible per set.EVERY 2:30 X 3 SETS

Recovery
1-2 SETS

1) Bretzel x 1 min/side
2) Reclining Hero Pose x 1 min
Place the back on an elevated surface so you can sit comfortably for the entire minute

https://youtu.be/OlT-JIHU5_s
https://youtu.be/7drWD3TZFQI

Friday
05/25/2023
Warm Up (conditioning)
2 sets (30 sec work/30 sec rest):

1) Air Squats
2) Push Ups
3) Strict Pull Ups/Ring Rows
4) Pistols
5) HS hold
6) Relaxed Hang
7) Hollow Hold

Strength Training (Time CAP: 15 min)
3 sets:

1) Hanging tuck + single leg extensions
3 reps with 5 sec hold on each leg each rep

2) 3-5 reps Strict Ring Dips with 5 sec pause at bottom depth

3) 5 reps Strict Toes to Bar

4) 15-20 sec Ring Support Hold

5) 3 Wall Walk with 5 sec hold

WOD
LOW-INTENSITY STEADY-STATE MOVEMENTS TODAY.

5 SETS:
Run 200m @ 75% effort
Rest 30 sec between sets

2 SETS
Tall Kneeling KB Hip to Halo x 10/side
Single Arm KB L Crunch x 10/side

5 SETS
Run @ 75% effort
Rest 30 sec between sets

2 SETS
10 KB Horn Bicep Curls
10 Hollow Rocks

Cash Out
Durante Core:
5 sets:
1) Hollow Rocks (10 reps)
2) V Ups (10 reps)
3) Tuck Ups (10 reps)
4) Hollow Hold (10 sec)

https://www.youtube.com/watch?v=xlHyy7LM4fM

Thursday
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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