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 Sacramento - then look no further…

Check out what other say about TriPark…
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 exact 6 Step Next Level Formula we have implemented with hundreds of other Experienced CrossFitters who join TriPark CrossFit.
Our 6 Step Next Level Formula
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 class. After your FREE class you will meet with one of our Coaches to further discuss your goals and our getting started packages.
START HERE | FIRST CLASS FREE
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 1,000 men & women from our
Findlay community.
We’ve Got Flex Appeal
Check out our daily WODs..
10/1/2020

TriPark Strength – CrossFit

Warm-up

Arm Circles x 10 forward/backward

Ankle Circles x 10 left/right

Shoulder Rolls x 10 forward/backward

300m Run

Deep Lunge x :30/side

Ankle Stretch x :30/side

Plank Reach Throughs x 10 (each side)

Jump Squats x 10

Metcon

Metcon (Time)

-For Time-

100 Double Unders

50 Push-Ups

40 Box Step Up + Overs**

30 Alt. DB Snatches*

20 Burpees

10 Beast Makers**

RX:

50/35 DB’s

24/20 Box Height

* One DB

** Two DB’s

Midline

-3-5 Rounds-

10 Tabletop Crunches

8 3-Position Squats

6 V-Ups

4 Planking Walkouts

Post WOD Stretching

Downward Dog

Cobra

Forearm Stretch

Calf Stretch

Seated Skin the Cat

Thursday
10/1/2020

TriPark Strength – At Home Fitness

Warm-up

Arm Circles x 10 forward/backward

Ankle Circles x 10 left/right

Shoulder Rolls x 10 forward/backward

300m Run

Deep Lunge x :30/side

Ankle Stretch x :30/side

Plank Reach Throughs x 10 (each side)

Jump Squats x 10

Metcon

Metcon (Time)

100 Double Taps

50 Push-Ups

40 Step Ups* or single leg hip thrusts (20 each side)

30 Odd Object Swings or Planking Walkouts

20 Burpees

10 Starfish

Midline

-3-5 Rounds-

10 Tabletop Crunches

8 3-Position Squats

6 V-Ups

4 Planking Walkouts

Post WOD Stretching

Downward Dog

Cobra

Forearm Stretch

Calf Stretch

Seated Skin the Cat

Thursday
09/30/2020

TriPark Strength – CrossFit

Warm-up

2 Rounds

1:00 – Burpees

1:00 – Banded Pull-aparts

1:00 – Banded Pass throughs

1:00 – Banded Presses

1:00 – Air Squats

Strength and Skills

-Gymnastics EMOM for 12:00-

Station 1: Handstand Strength Reps x 5

Station 2: Hollow Hold to Superman Hold x 5-10

Station 3: Candlesticks x 3-5

Metcon

Metcon (4 Rounds for reps)

4 Alternating Rounds

Against a 3:00 Clock…

#1 500m Row, 0.7 Bike, or 400m Run

AMRAP DB Deadlifts (50/35)

Rest 1:00

Against a 3:00 Clock

#2 20 DB Deadlifts (50/35)

AMRAP Row, Bike, or running meters*

Rest 1:00

Repeat #1

Rest 1:00

Post WOD Stretching

Dragon

Thread the Needle

Downward Dog

Standing Quad

Pigeon

Wednesday
09/30/2020

TriPark Strength – At Home Fitness

Warm-up

2 Rounds

1:00 – Burpees

1:00 – Planking Shoulder Taps

1:00 – Broomstick pass throughs

1:00 – Broomstick presses

1:00 – Air Squats

Strength and Skills

-Gymnastics EMOM for 12:00-

Station 1: Handstand Strength Reps x 5

Station 2: Hollow Hold to Superman Hold x 5-10

Station 3: Candlesticks x 3-5

Metcon

Metcon (4 Rounds for reps)

Metcon

-4 Alternating Rounds-

Against a 3:00 Clock…

#1 1:30 of Mountain Climbers

AMRAP Deadlift Jumps

Rest 1:00

#2 Deadlift Jumps x 20

AMRAP Mountain Climbers

Rest 1:00

Repeat #1

Rest 1:00

Post WOD Stretching

Dragon

Thread the Needle

Downward Dog

Standing Quad

Pigeon

Wednesday
09/29/2020

TriPark Strength – At Home Fitness

Warm-up

4:00 Jog

10 Scapula Push-Ups

5 Inchworms

10 Air Squats

10 Cossack squats

10 Rev lunges

10 Froggers

Strength and Skills

10 Tempo* Air Squats

20 Walking Lunges (w or w/o weight)

20 ¼ squat steps left

20 ¼ squat steps right

:30 Plank Hold

Tempo: Take 7 seconds down, 3 second pause at the bottom, 7 seconds up.

Rest as needed between rounds

Metcon (Time)

21-15-9

Jump Squats*

Pike Push-Ups

Good mornings*

*If you have and odd object or a weight you can add it to this movement

Post WOD Stretching

Deep Lunge

Pigeon

Piriformis

Iron Cross

Scorpion

Tuesday
09/29/2020

TriPark Strength – CrossFit

Warm-up

800m jog

10 Banded Pull Aparts Chest Level

10 Banded Pull Aparts Eye Level

10 Banded Pull Aparts above head

5 Inchworms

10 Air Squats

10 Cossack squats

10 Rev lunges

10 Froggers

Strength and Skills

-4 Rounds-

10 Back Squats at 60-65% of 1RM Clean

10 Bulgarian Split Squats (5/leg) w/ DB’s

10 Banded Fire Hydrants (5/leg)

:30 Plank Hold

Rest as needed between rounds

Metcon (Time)

-15-12-9-

Back Squats (135/95)

Handstand Push-Ups

Hang Power Cleans (135/95)

TIME CAP: 10:00

Post WOD Stretching

Deep Lunge

Pigeon

Piriformis

Iron Cross

Scorpion

Tuesday
09/28/2020

TriPark Strength – At Home Fitness

Warm-up

2:00 Jog

10 Arm Circles each direction

10 Samson

10 toe taps (R arm to L leg and switch = one)

10 lying leg raises/side

5/5 each direction lying hip circles per leg

10 bird-dogs

10 Good Mornings

Strength

-4 Rounds-

With an odd object complete:

5 Push Presses

+

3 Split Jerks

No odd object?

Complete:

10 Reverse Snow Angels

5 I’s, T’s, Y’s in each position

:30 top of push-up hold

:30 bottom of push-up hold

Metcon

Metcon (Time)

3 Rounds

21 Weighted or Unweighted Glute Bridges

15 Broad Jumps

1:30 Run

Post WOD Stretching

Touch Toes

Cat/Camel

Iron Cross

Scorpion

Pigeon

Calf Stretch

Monday
Don’t hold back taking your fitness to the next level any longer. Our 6 Step Next Level Formula is exactly what you need to take your performance to new levels you never imagined.
START HERE | FIRST CLASS FREE
^^^ Trusted by over 1,000 men & women
from our Sacramento community.
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