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)
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..
04/8/2020

TriPark Strength – CrossFit

Warm-up

WARM UP

400m Run

Deep Lunges – 1:00 Each Leg

Samsung Stretch – 1:00 Each Leg

Inch Worm Stretch – 1:00

Strength and Skills

3 Rounds – EVERY 90 SECONDS

Station 1: Bar MU, Chest to Bar OR Ring Dips x Max Reps in 45 seconds

Station 2: Handstand walks

*Work for :45 rest remainder of time.

Metcon

Metcon (No Measure)

WORKOUT

20:00 – EMOM

Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing)

Minute 2 – 15 Kettlebell Swings (70/53)

Minute 3 – 10 Dumbbell Thrusters (55/35 lbs)

Minute 4 – 10-15 Toes To Bar

Post WOD Stretching

POST WOD STRETCHING

Hold Each Pose For :30

Pidgeon – R/L

Deep Lunge – R/L

Scorpion -R/L

Iron Cross – R/L

Downward Dog

Wednesday
04/8/2020

TriPark Strength – At Home Fitness

Warm-up

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (3 Rounds for reps)

R1: 1:00 max Push-Ups

R2: 1:00 max Sit-Ups

R3: 1:00 max Burpees

Metcon (Time)

Wall Sit x max effort (4:00 Cap)

Strength

Jerk

Push Jerk or Split Jerk
EMOM for 12:00

Jerk x 2

These can be either a split jerk or a push jerk

Post WOD Stretching

Standing Wall

Standing Quad Stretch

Butterfly Stretch

Cobra

Worm

Wednesday
04/7/2020

TriPark Strength – CrossFit

Warm-up

WARM UP

400m Run

:30 Each Stretch

Quad Stretch

Knee To Chest

Straight Leg Kicks

Side Lunge

Walking Samson

Walking Spiderman

Inchworms

3 Air Squats + 1 Broad Jump

High Knees

Butt Kickers

300m Run

– Followed By –

:30 – PVC Pass Throughs

1:00 – Warrior Squat

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

:30 PVC OH Squat

Strength

Power Snatch + Over Head Squat


STRENGTH

Build to a Heavy Complex:

Power Snatch + Overhead Squat

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Post WOD Stretching

POST WOD STRETCHING

Deep Lunge – R/L

Pidgeon – R/L

Thread the Needle – R/L

Cow Face – R/L

Downward Dog

Tuesday
04/6/2020

TriPark Strength – At Home Fitness

Warm-up

2 Rounds

:30 Jumping Jacks

10 Pausing Squats (3 second pause at bottom)

:30 Jumping Jacks

8 Inch Worms

:30 Jumping Jacks

4 Burpees

THEN

10 Squats – holding onto a sturdy Object;

pause at bottom and rock around to open up hips

10 Pausing Push Press – Pause at Top and focus on pushing up.

Metcon

Metcon (Time)

20 Rounds for Time

2 Pistol Squats (total)

4 Push-Ups

6 Box Jumps

8 Push Press

Want to make it harder?

Try…

20 Rounds for Time

4 Pistol Squats

8 Push-Ups

12 Box Jumps

16 Push Press

Post WOD Stretching

Calf Stretch

Quad Stretch

Downward Dog

Pigeon

Thread the Needle

Monday
04/6/2020

TriPark Strength – CrossFit

Warm-up

WARM UP

2 Rounds – :30 for each movement

Jumping Jacks

Push-up to Down Dog

Single Unders

Planking Spidermans

Single Unders

PVC Good Mornings

– Followed By –

Barbell Warm-Up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Strength

Deadlift

Build To A Heavy 5-Rep

Metcon

Metcon (AMRAP – Rounds and Reps)

WORKOUT

12:00 – AMRAP

6 Burpees Over the Barbell

9 Deadlifts (225/155)

100m Run

Post WOD Stretching

POST WOD STRETCHING

Hold Each Pose For :30

Bend and Bow – x 10

Legs straight and try to touch toes

Scorpion – L/R

Iron Cross – L/L

Cobra

Downward Dog

Child’s Pose

Monday
04/2/2020

TriPark Strength – CrossFit

Strength

Back Squat

5 Sets:

Tempo/Pause Back Squat x 5 reps

* 3 Second descent + 2 Second Pause at Bottom

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds

4:00 – AMRAP

5 Strict Pull-Ups

10 AB MAT Sit-Ups

20 Jumping Air Squats

Rest 2 minutes between rounds. Pick up each round where you left off at the end of the previous round.

Thursday
04/2/2020

TriPark Strength – At Home Fitness

Warm-up

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 SLOW cat-camels

10 bird-dogs

10 good mornings

10 single leg hip thrusts per leg

5 inchworms with a pushup

10 Sit-Ups

10 squat jumps

Metcon

Metcon (Time)

For time: (subtract 3:00 at the end)

3 Rounds

12 Jumping Lunges

10 Bear Crawl Drags

Rest 1:00

3 Rounds

12 Air squats

10 push presses

Rest 1:00

3 Rounds

12 Box Jumps or step ups or jump squats

10 See the light sit-up

Rest 1:00

3 Rounds

12 Deadlifts

10 Planking up + downs

Post WOD Stretching

Iron Cross

Scorpion

Piriformis

Touch Toes

Downward Dog

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
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from our Sacramento community.
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