This week we will begin to transition our strength programming to the Front Squat and the Snatch.  We will re-test our 1RM Front Squat on Monday and Snatch later in the week.  Next week, we will begin a 5×3 Front Squat progression. It’s still pretty hot, so I will keep on the work/rest conditioning pieces....Read More

CrossFit at 9, then we will talk about CrossFit at 10, and exercise again at 11. Workout of the Day 6 RFT 5 Bar Muscle Ups 5 Shoulder to Overheads 185/115 30 Air SquatsRead More

Ok, it’s been hot, so we have been pretty nice.  We did some heavy lifting, some work/rest, some gymnastics.  Now we get hot and sweaty. We are holding competitive training seminar at 10am on Saturday.  As we grow as gym, many of you are getting better and more capable. If you have any interest in...Read More

We are not originally from California. We are not originally FROM California but we do consider it home. We have no biological family in California. We have a GIANT extended family in California. So when our extended families meet up…on a deployment nowhere near California, we have to let everyone know. Jonathan coached running for...Read More

Royal Rumble Registration: HERE With the temperature in the 100’s, we have decided to program a skill based work/rest day. People loved rope climbing, so we want to start working that in as a skill – just like we have done with the handstands. If your hands lost some grip with the Toes to Bar...Read More

This is our third version of this workout. This will be the one in the Royal Rumble. If you haven’t signed up – You can do that HERE. Workout of the Day “Royal Rumble” RX & Masters RX Fastest to 500 Reps – 20 minute cap At the top of every 3 minutes – 2...Read More

This week will be hot – make sure you hydrate and eat properly.  I will modulate the intensity a bit.  I did the run/row/burpee workout on Sunday morning.  I set the rower in the sun to up the misery factor, but I did move it to the shade to lower melting in the sun factor....Read More

We will be trying out the Dog Collar Match WOD from the Royal Rumble. If you haven’t signed up, you should. If you weren’t going to sign up, you should.  The workouts are on Wodrocket.com,  right along side registration.  Workout of the Day “Dog Collar Match” 12 minute cap 15 Rounds 3 Deadlifts 2 Power...Read More

Make sure you check out our events page on Facebook! This Saturday at noon – Swim Party at the Bispo’s! Competitive Training Seminar – July 21st from 10am -11:30am Ladies  Bunco – July 27th at 7pm   Workout of the Day Snatch Balance Work to a heavy single in 12 minutes Overhead Squat Work to...Read More

Don’t forget your sunscreen! We can even row in the sunshine! This may not be the day to see how many calories you can get in 60 seconds, but those who placed well over 30 calories should be racking up the rounds 🙂  Workout of the Day AMRAP 30 400 M Run 30 Calorie Row...Read More