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..
01/20/2020
10am class only in honor of MLK Day

WOD
Amrap 15 minutes of:
1 Round of “Cindy”
1 Clean & Jerk, 185/135

Amrap 7 minutes of:
25 Double-unders
10 Burpees

Amrap 5 minutes of:
5 Kettlebell Swings, 70/53
5 Handstand Push-ups

*Rest 5 minutes between workouts.

Cash Out
Thruster
4 x 4 @ 60% of Clean and Jerk (add 5l-10lbs each week

+

death march *waking deadlifts
3 x 16

+

Single arm db row 3 x 8/arm

+

Single leg box jumps 3 x 8/leg

Monday
01/19/2020
WOD
21-15-9 reps for time of:
Dumbbell Power Clean
Dumbbell Push Press
Sunday
01/18/2020
WOD
Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Goblet Squats (32/24 kg)
15 Calories of Rowing

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

Saturday
01/17/2020
Warmup
Bike :10sec moderate :20sec easy x 8 (4 min)

then

2 sets:

Goblet Curtsey Squats x 4/side *alternating
Single leg KB RDL 4/side
Single arm KB front rack duck walk 5 steps/side
Banded FLR x :30 sec

Strength
Back Squat *numbers based off of this Mondays top set (Not your 5RM)

5 x 52.5%
5 x 65%
5 x 77.5%
5 x 90%
3 x 102.5%
8 x 77.5%

WOD
3RFT:

30 Box jumps
25 KB swings
20 Slam Balls

Cash Out
Two sets of:
30 second Wall Sit (Add load to front rack if needed)
30 Kettlebell Goblet Squats (24/16 kg)
30 second Wall Sit (Add load to front rack if needed)
30 Kettlebell Deadlifts
Rest 90 seconds

Friday
01/16/2020
Warmup
Banded Lat Stretch x 60 seconds each side
Banded Hamstring Flossing x 60 seconds each side
+
Clean & Jerk Barbell Complex

Skill/Strength
POWER CLEAN + 3 PUSH
PRESSES

In Week 1, work at 65% of your I RM Clean & Jerk for 4 x 1+3.
+5lb increase/week

EMOM X 4 *E:90

Skill/Strength
Clean + Front Squat (1+1)

EMOM X 5 (E:90)

*build to a heavy single ~80% (1×3) then decrease for 2 x 5 drop sets:

WOD
For time:
15 Clean & Jerks 135/95 115/85 95/65
30/20 Calories, Assault Bike
15 Clean & Jerks

+

3 Rounds for time of:
15 Floor Press
15 Toes-to-bar

Cash Out
STIFF LEG DEADLIFT

In Week 1, work at 60% of your 1 RM Deadlift for 3×6.

Target 5kg (5-10#) increase / week

+

3 super-sets with :30-:60 rest b/w

renegade rows 3 x 10

+

underhand vertical med ball throw
3 x 10

+

plank shoulder taps 3 x 20

Thursday
01/15/2020
Task
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Sandbag Squats x 10 reps @ 3111
Station 2 – Single-Arm Dumbbell Row x 6-8 reps each @ 2111
Station 3 – Tall Box Jumps x 10 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)

Strength
Back Squat *todays number is based off of last weeks 5RM from Monday.

5 x 42.5%
5 x 55%
5 x 67.5%
5 x 80%
5 x 92.5%

Task
25-20-15-10-5
Sandbag Floor Press
After each set, perform 30m SB carry

WOD
3 RFT:

Row x 30 Cal
DU 50-75-100
SB over shoulder x 10 (5/side)

Cash-Out
Straight Arm Banded Lat Pushdowns & Holds
20-18-16-14-12-10-8-6-4-2 banded straight arm lat pulldown. For each set, do the equivalent seconds in a
hold. So 20 lat pulldowns, 20s hold on the left, then 18 reps + 18s on the left, etc. then do all on the right.

Wednesday
01/14/2020
Warmup
Two Sets:
Band Pull-Aparts x 15
Bear Crawl x 20 yards forward + 20 yards backward

Followed by…
Two Sets:
Banded Triceps Extensions x 15 reps
Donkey Kicks x 5

Followed by…
Two Sets:
Dead Bugs x 10
Burpee Broad Jumps x 5

Warmup
TOROKHITY SNATCH
COMPLEX : 1 SNATCH + 1
SNATCH BALANCE + 1 OHS

Snatch Warmup
“Spitz Snatch”

EMOM X 3

3 muscle snatch into overhead squat

Skill/Strength
Snatch Complex

EMOM X 4 *E90

Power Snatch + 2 Snatch balance
4 x (1 +2)

WOD
3 Rounds for time of:
20 Alt. DB Snatch
10 Burpees

+

10-20-30 reps for time of:
Wallball Shot, 20/14
Row, Calories

5min rest b/w workouts

Cash Out
Thruster
4 x 4 @ 60% of Clean and Jerk

+

death march *waking deadlifts
3 x 16

+

Single arm db row 3 x 8/arm

+

Single leg box jumps 3 x 8/leg

Tuesday
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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