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RogueBar
RogueBar

get-started

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Who We Are

We are CrossFit Tracy. We've been in the community since 2010.

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What We Do

We are here to help people become fit, happy, and healthy; maximizing their potential an hour a day, day-after-day.

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Where We Serve

We serve Tracy and the surrounding communities. The perfect spot for commuters going to, or coming home from work.

Today's Workout

FRIDAY & SATURDAY

FRIDAY
Skill 
Split jerk
3,3,2,2,1,1
**From rack**
WOD
Level 1
16 minute AMRAP
- 16 front squats 95/65
-16 up and over box jumps
- 16 KB swings 53/35
Level 2
10 minute AMRAP
- 10 front squats 75/55
- 10 box step ups
- 10 KB Swings 35/26
SATURDAY
WOD
Level 1
“Hotshots 19″
6 rounds
30 squats
19 power cleans 135/95
7 strict pull-ups
400 meter run
Level 2
3 rounds
15 squats
10 power cleans 95/65
5 pull-ups
200 meter run

 

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WEDNESDAY & THURSDAY

WEDNESDAY
Skill
EMOTM for 15 minutes
- odd minutes handstands
- even minutes body weight squats
**have each person choose an appropriate number of reps for their ability.
Handstand work
Level 1
Handstand walk
Level 2
HSPU
Level 3
Handstand hold
Body weight squat work
Level 1
Pistols
Level 2
Air squats
WOD
7 minute AMRAP
Level 1
- 3 walk walks
- 6 power cleans 95/65
Level 2
- 5 push-ups
- 5 power cleans 95/65
 
THURSDAY
Skill
Bench press
7×5
WOD
Level 1
4 rounds
400 meter run
40 air squats
30 sit-ups
20 push-ups
10 pull-ups
Level 2
4 rounds
200 meter run
20 air squats
15 sit-ups
10 push-ups
5 pull-ups

 

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