Tuesday March 19, 2019

IM60 and IM30 available at both locations today! Be sure to check the schedule to see when you could hit each workout!


Skill/ strength:
Single arm DB bench press
4 sets of 12-15 reps per side

Wod: 25 min cap
100 step back lunges
80 Russian kb swings 70/53
60/50 cal bike
40 toes to bar
20 power snatches 135/95



:90 row

:30 rest

:90 step back lunge*

:30 rest

:90 v-up w/alternating legs

*hold weight if desired


2 min Saddle Stretch*

2 min Iron Cross Right

2 min Saddle stretch

2 min Iron Cross lef…

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Monday March 18, 2019

Front squat

Wod: 16 min cap
4 rounds
15 thrusters
10 burpees over the bar
Rest 1 min

Round 1: 95/65
Round 2: 115/75
Round 3: 135/95
Round 4: 155/105

Saturday March 16 2019

Open Gym-9 am

IM30-930 am

IM60-10 am

30 min cap with a partner 

4 rounds 

45/35 cal row

30 clean and jerks

30 thrusters 

R1: 135/95

R2: 185/125

R3: 205/135

R4: 225/155


Friday March 15, 2019

The Natomas gym has been really exciting the past few Friday’s!

Come in and do the workout! Bring a drink or snack to share if you want to hang out and watch some of your friends and coaches do the workout. The real question on everyone’s mind… How fast will Coach Jay move on this workout?


WORKOUT 19.4 (scaled version)

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees(May step over bar)
Then, rest 3 minutes before continuing with:
3 rounds of:
10 pull-ups *                                                                           12 bar-facing burpees(May step over bar)
Time cap: 12 minutes…

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Thursday March 14, 2019

IM60, IM30, IMRecovery and Zumba(Natomas) all on the schedule today(Thursday). Be sure to invite friends and check the class times. If you want to try something new; try the IM30+IMRecovery combo. You’ll get in a great sweat and some much needed mobility work heading into 19.4…

If you haven’t had time take a look at: www.thenorcalclassic.com/@northern_california_classic Iron Mile Head Coach(Yours truly) and AnywhereFit Head Coach Blair Morrison are hosting the first ever truly large scale competitive fitness event in the Sacramento area. The qualifier(what you complete to be able to do the LIVE EVENT) will be April 1 through the 8 and will be programmed at the gym so you won’t have to make time to get it in. The act…

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