Welcome to CrossFit Fresno

We are a private strength and conditioning facility located in the heart of the Central San Joaquin Valley. At CrossFit Fresno we believe in quality coaching, efficient workouts, setting goals, and tracking progress on a daily basis.

We believe in hard work and dedication because after all, what you get out of your workouts is directly proportional to what you put into them. We believe in training movements not muscles. We believe in blurring the line between cardio and strength training. We believe in the importance of intensity and that routine is the enemy because workouts should constantly challenge you both physically and mentally. We believe in safety and technique because it isn’t just practice that makes perfect, perfect practice makes perfect. We believe in the support, friendly competition, and most importantly the fun found in a community of like-minded individuals all committed to the pursuit of bettering their lives.

If you believe you’re ready to make this commitment, we’re ready for you to join us at CrossFit Fresno.

Latest Blog Entry

CrossFit Fresno – Wednesday, September 17

TEAM ROW-A-THON

So far the sign-up sheet has 21 athletes who are interested in being on team. Don’t forget this fundraiser, which takes place Saturday, September 27,  is a part of Ericlee’s Remember Haiti Fitness Series. The donation/registration cost per athlete is $50. We can start collecting that at the box ASAP and start thinking about teams. Remember teams of 5 are made up of 3 males (at most) and the rest females. All female teams are permitted. If you’d like to put your own teams together, take a look at the list and feel free to. Just make sure to tell us. This too should happen ASAP! By the end of the week if possible. Each team should have a team captain who will actually register everyone. If you have a team put together, the captain can go ahead and collect donations. If it’s like year’s past, the captain will need to know everyone’s t-shirt size. Here’s the registration link: 2014 Team Row-a-Thon & Skills Challenge.

 

SIGNIFICANCE OF THE SHRUG

Many of you could still use more involvement of the upper body in your Olympic lifts. What we’re talking about is your speed under the bar. While the majority of the power to get the bar moving obviously comes from the aggressive triple extension at the ankles, knees, and hips, the active shrugging of the body down, around, and under the bar (aka, the third pull) is just as critical to success in a lift. Watch both videos below for some tips and drills to practice.


Video Link

 


Video Link

 

WORKOUT OF THE DAY

7 minute EMOM

3-Position Snatch, 70-75% of 1RM (TECHNIQUE!!! Weight should permit excellent form and some challenge. BE SMART. NO EGOS!)

  1. High hang – vertical torso, no leaning, short & quick dip to triple extension
  2. Low hang – just below knees, hamstrings tight & engaged
  3. Floor – full snatch

then,

REGULAR CLASS WORKOUT (Non-Lurong Athletes)

For time (Time cap: 13 minutes)

400m Run
40 Hang Power Cleans, 135/95lbs
40 Alternating Pistols
400m Run
40 Hang Power Cleans, 135/95lbs
40 Alternating Pistols

OR… (If you are doing the Lurong Paleo Challenge and missed Tuesday.)

To Lurong athletes completing this and other Lurong workouts, it is your responsibility to watch the videos and read all the workout details on the Lurong page. You should come in to workouts already knowing what level you will be doing and the standards that are expected.

LURONG BENCHMARK WOD 1 – THE  CAPACITY TEST (Lurong Athletes)

13 minute AMRAP

  • 4 Minutes of Max Calorie Row
  • 1 Minute Rest
  • 3 Minutes of Chest to Bar Pull Ups
  • 1 Minute Rest
  • 2 Minutes of Back Squats
  • 1 Minute Rest
  • 1 Minute of Shoulder to Overhead

This is 10 minutes of work time with 3 minutes of built in rest time. The athlete’s score is the total number of reps completed.

 

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