On Saturday, January 28th, at 11:30am we will be having a Town Hall Meeting(big fans of Parks and Rec) about the Open. You should attend if: a. You are planning on participating in the Open b. You are planning on coming to the gym during the Open c. You have heard of the Open, but aren’t really sure...Read More
Lots of good mobility stuff from Barbell Shrugged. I would go ahead and jump to 3:18 is you have ever heard a CFO coach talk about the overhead squat – this is stuff we talk about every time. But review is good. Later in the video are a bunch of good range of motion and...Read More
This might be a totally “duh” statement… but my mobility poses are gonna look different then yours- guaranteed. No better, no worse,> but DIFFERENT! I feel the need to reiterate this because it seems some get discouraged working mobility practices due to their stretches or poses looking different and they assume it’s because they...Read More
This will be a standard week as we enter into “Open Season.” We will Front Squat on Monday, do the 30 minute OTM on Tuesday (with High Box Jumps), Snatch on Wednesday, big conditioning session on Thursday and Back Squat on Friday. Workout of the Day Strength/Skill Front Squat Take 20 minutes to build to...Read More
We have a little different plan on Saturday. We’re going knock out the CrossFit Sonora hero workout “Gaza” as as our brother’s and sister’s in Sonora knock out the workout up the hill. Only issue – this work out has quiet a bit of running. It will be wet and rainy, so we won’t be running....Read More
We have a busy day on Saturday. At the 9am we will be doing “Gaza” in support for CrossFit Sonora. Any donations will be greatly appreciated. This event in memory of Major Lucas Gruenther, of Twain Harte,CA, who died on January 28th, 2013, when his F-16 jet went down in the Adriatic Seas off the coast of...Read More
I think the key to eating healthy is to not get bored and to allow yourself to indulge in moderation. With that said, I have 2 gems for you. The first is a sauce that was started by Ms. Gina amidst one of our nutrition challenges. The sauce is actually a roasted veggie medley- which...Read More
I made slight adjustment to the Snatch work this week – it’s a skill work session, but work on a piece that is a weakness – pause above or below the knee. I made this adjustment, but I chose not to make an adjustment to the Burpees. Because the barbell was already on the floor,...Read More
In the coming weeks, you will hear the coaches talk about signing up and participating in the CrossFit Games Open. The Open is a world wide, web based, affiliate run competition to find the fittest man and woman in the world. It is the entry level for the CrossFit Games. When you sign up, you...Read More
