Upcoming Weightlifting class Friday 4/30 at 6:30pm Open Gym for May Sunday – 5/1, 5/9, and 5/23 10am-12pm Happy Birthday, Luca!! Workout of the Day Strength Back Squat Progression See Sugarwod for Details Conditioning 7 Rounds20 Ab mat situpsRest 20 secondsAnchor your feet if you like10 minute capRead More
Any time I program a shoulder intense day, the week usually becomes shoulder week. I don’t think this week has been shoulder intense yet…but standby. Workout of the Day EMOM 181 Clean, any style1 Push Press1 Push Jerk1 Split JerkScore is total combined weightRead More
As we roll into our second week of the back squat program, I have a few pointers. First, plan out your lifts before you start. June – CFO OG and one of the fittest woman in the world – maps out her lifts the night before the lifts. I know folks like to write out...Read More
Good luck to Brooke, Scott, Lizzy and Katie as they take on the Festivus Games at CrossFit Sav-Up in Petaluma. They have been training hard to get ready for some interesting workouts – synchronized kettlebell swings to name one of the movements. Give them a shout-out to let them know you are thinking of them....Read More
Workout of the Day Back Squat 10-10-8-3-5-5-5-5 See Sugarwod for percentages Conditioning For Time100 Supine Leg LiftsAt the top of each minute, perform a plank hold for 30 seconds. 10m CapRead More
Workout of the Day EMOM 24Work 30s Rest 30sCal RowHandstand PushupToes to Bar You will either begin with 8 rounds of rowing or end with 8 rounds of rowing. If you begin, after the 8 rounds you will alternate minutes between HSPU and TTB. It you end, you will begin with alternating minutes of HSPU...Read More
I really don’t know how to cap this. I will say “2 for 1” singles on the doubleunders is not enough. If you are gonna do singles, it’s 3 to 1 – so 600 singles to 200 doubles. Workout of the Day 200 Doubleunders20 Snatch200 Doubleunders20 Clean and Jerks135/95Read More
