We’re proud to have a bunch of badass Mom’s among our ranks.  We hope you had a great day – now get ready to train! Week 2 of the Cube, # 40mg Phase 2.  Get some. Workout of the Day Strength/Skill The Cube, pharmacy Phase 2, adiposity Week 2 Bench Press, 3 sets of 8,...Read More

CrossFit at 9am and 10a.  We will do a couple of the Regional WODs – the ones that are the most reasonable – we’ll not be Snatching 265 for reps.  At least for a few more years. We’ll do a Muscle Up OTM at 10 before we start the WODs Workout of the Day 104...Read More

Today’s WOD will go…until you are done. Until you can’t complete the required work in the 1 minute allotted. Fast movement gets you rest time. Jump light, visit this site move fast. Workout of the Day Strength – Week 4 of 9 Back Squat 3 sets of 8 @ 65% Conditioning On the minute until...Read More

We are from the east coast and that is how I would hear it if I asked my motha’ what a “chipper” was. Please use your best New England accent while fighting through these fun 20 minutes on Thursday. Wicked Fun. I promise.  Workout of the Day For Time 50 Toes to Bar 50 Wall...Read More

Saturday June 11th we will take a field trip! Night out with the Modesto Nuts – and tailgating beforehand. Tickets are $10 each, discount upper box seats. The game starts at 7:05pm, # 60mg but we meet up for tailgating around 5:30pm. There will be fireworks to watch at the end of the game. The...Read More

I had a little birdie whisper into my ear that we should do some “clusters.”  If you have done a thruster, more about you have likely done a “cluster”  – it’s simply a Squat Clean into a Thruster.  If you want to make an Olympic lifters eye twitch, call a Clean caught in the squat...Read More

So on Monday, sales we enter Phase 2 of the Cube – that means all lifts go up by 5%.  So heavy days will be 5 sets of 2 at 85%, ambulance rep days will be a big set (8 plus) at 75%, and explosive days will be 3 sets of 8 at 65%.  We’ll...Read More

CrossFit at 9am and 10.  Come get some.  This workout comes from Denny and he weekend he spent with the OPEX crew. Workout of the Day 6 RFT 15 Wallball Shots 20/14 10 Box Jumps 24/20 10 Burpees 15 Hang Power Snatch 75/55Read More

We are finishing up week 3 of the cube and celebrating with some muscle-ups! Ring or bar, side effects strict, kipping or jumping. Pick your favorite.  Workout of the Day Strength/Skill, The Cube, Week 3 of 9 Back Squat 5 sets of 2, 80% of 1RM Conditioning AMRAP 7 10 Thrusters 75/55 3 Muscle UpsRead More