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.
2
Step 3: Supply programming specifically for your weaknesses. (no cookie cutter programs)
3
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.
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Check out our daily WODs..
07/7/2020

TriPark Strength – CrossFit

Warm-up

:30 For Each Movement

High Knees

But Kickers

Foot to Ceiling

Quad Stretch

Lunge w/ Stretch up on both sides

Samson

Inchworm with Push-up

Scorpion

Cat/Dog

3 Rounds

KB DL x 5

KB Hang High Pull x 5

KB Press x 5

Russian KB Swing x 5

Strength

High Hang Power Clean + Hang Power Clean + Push Jerk

6 Sets every :90

Metcon

Metcon (AMRAP – Rounds and Reps)

8:00 – AMRAP:

10 Push-Ups

20 Sit-Ups

30 Kettlebell Swings

Post WOD Stretching

Piriformis Seated Stretch -R/L

Scorpion – R/L

Iron Cross – R/L

Cat/Cow x 10

Downward Dog

Child’s Pose

Tuesday
07/7/2020

TriPark Strength – At Home Fitness

Warm-up

:30 For Each Movement

High Knees

But Kickers

Skip

High Skip

Inchworm to Downward Dog

Deep Lunge (:30 both side)

Scorpion

Cat/Dog

Strength

3-4 Rounds

Plank to Pike with a towel x 5-7

Hollow to Superman roll or hollow hold and superman hold x 5

Stationary tempo dip (:03 ↓, :03 ↑, :02 pause at the top) x 5

Seated strict press x 5-7

Metcon

Metcon (AMRAP – Rounds and Reps)

8:00 – AMRAP:

10 Push-Ups

20 Sit-Ups

30 Odd Object Swings or Planking Shoulder Taps

Post WOD Stretching

Piriformis Seated Stretch -R/L

Scorpion – R/L

Iron Cross – R/L

Cat/Cow x 10

Downward Dog

Child’s Pose

Tuesday
07/6/2020

TriPark Strength – CrossFit

Warm-up

Two sets of:

Work for :30 on each of the movements.

Banded Palloff Hold (:30 each side)

Banded Lateral Monster Walk (:30 each direction)

Banded Squats

Side Plank Hold (:30 each side)

Russian Baby Makers

Strength

Back Squat

6 Sets

Back Squat

Set 1: 5 Reps

Set 2: 5 Reps

Set 3: 3 Reps

Set 4: 3 Reps

Set 5: 2 Reps

Set 5: 2 Reps

Record your last set weight

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 – AMRAP

40 Double-Unders

20 Wall Ball Shots

10 Toes to Bar or Sit-Ups

Post WOD Stretching

Banded Hamstring

Banded Iron Cross

Deep Lunge

Thread the needle

Front Rack Stretch (on the ground)

Downward Dog

Monday
07/6/2020

TriPark Strength – At Home Fitness

Warm-up

Two sets of:

Work for :30 on each of the movements.

Plank Hold

Leg Swings (forward and back) (:30 each side)

Lying Hip Circles (:30 each side)

Assisted Air Squats*

Russian Baby Makers

*Grab hold of a wall, counter, something stable, and go to the bottom of the squat and rock around to open up the hips.

Strength

6 Sets

5 Tempo Air Squats + 10 Air Squats (no tempo)

Tempo= 5 seconds down, 3 second hold, 5 seconds up

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 – AMRAP

40 Double Taps (or shoulder taps)

20 Sit-sup

10 Jumping Squats

Post WOD Stretching

Banded Hamstring

Banded Iron Cross

Deep Lunge

Thread the needle

Front Rack Stretch (on the ground)

Downward Dog

Monday
07/3/2020

TriPark Strength – CrossFit

Warm-up

400m Run

3 Rounds

Hollow Rocks x 10

Active Hang x 20 seconds

Scapula Pull-Ups x 5

Superman’s x 10

Plank Hold x :20

Strength

EMOM x 6:00

Even – 20 seconds Support on Rings (top of dip) + 10 seconds Hold in Catch Position (bottom of dip)

Odd – Handstand Hold x :30-:40 OR HSPU x 5-7

Metcon

Metcon (Time)

21-15-9

KB Snatches

Handstand Push-Ups

Immediately into . . .

12-9-6

Ring Dips

Pull-Ups

Post WOD Stretching

Child’s Pose

Front Rack Stretch on the ground

Banded Lat

Banded Chest

Quad Stretch

Piriformis

Friday
07/3/2020

TriPark Strength – At Home Fitness

Warm-up

1:00 Jumping Jacks

1:00 Bear Crawl

1:00 Jumping Jacks

1:00 Downward Dog to Cobra

Strength

5 Sets

Single Arm Plank Hold x :30 (right)

Superman Punches x 10

Single Arm Plank Hold x :30 (left)

*Table Top Crunch x 10

Metcon

Metcon (Time)

21-15-9

Curtesy Squat (double count)

Sit-Ups

Immediately into . . .

12-9-6

Planking Star Fish (Double Count)

Single Leg V-Ups (Double Count)

Post WOD Stretching

Child’s Pose

Front Rack Stretch on the ground

Banded Lat

Banded Chest

Quad Stretch

Piriformis

Friday
07/2/2020

TriPark Strength – At Home Fitness

Warm-up

1:00 – Jogging Around Square

:30 – High Knees

:30 – Butt Kickers

:30 – Skip

:30 – High Skip

1:00 – Burpees

Deep Lunge x :30 Each Leg

Plank Hold x :30

Hurdler Stretch x :30

Mountain Climbers x :30

Bottom Of Squat Hold x :30

Strength

Tempo Pausing Squats x 5

Bird Dog Hold x :30-1:00 for each side

Pike Push-Ups x 5

Hollow Hold (or modification) x :30-1:00

Metcon

Metcon (Time)

For Time

10-9-8-7-6-5-4-3-2-1

Squats (add weight to make harder)

Spiderman

:30 Fast Feet after every set of Spidermans

Post WOD Stretching

Sanding Calve Stretch – R/L

Standing Hamstring – R/L

Deep Lunge – R/L

Scorpion – R/L

Iron Cross – R/L

Thursday
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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