This is a little bit different of a strength session. I recommend going as heavy as possible on the shoulder press. It may happen that you maintain that weight throughout the entire session.  Like some of the other sessions, post your best press, push press and jerk. This isn’t a great 1RM session. But it is...Read More

On Tuesday night we had the pleasure of meeting Justin and Clarissa Hall of Featherhead Farms. Located right around the corner on Claribel and Langworth, Justin and Clarissa are a breath of fresh air. They were able to teach us about their pasture based farm where they raise happy, healthy chickens, turkeys and pigs. Their...Read More

On Wednesday, we will be doing a workout for a cause, and it’s a heartbreaking one.  Alison and I have friend from 8th grade that is a coach at CrossFit Worthington in Columbus, Ohio.  A family at her gym, Ben and Allison Kraft, lost their 6 year old son, Jude, in an accidental public pool...Read More

On Tuesday night we will get down and dirty with local farmers Justin and Clarissa Hall. They are the owners of Featherhead Farms. They are going to come out to answer any questions you may have about their chickens and also show us how to spatchcock a chicken (that’s right) and cut up a whole...Read More

Th video explains this workout perfectly.  Like the Shoulder Press/Push Press/Jerk workout las week, you will need to know what your final lift is, and plan/strategize to go up in weight on each of the 15 lifts. Like last week, we will do another 5-3-1-1-1-1 Clean workout on Wednesday, but the squat portion will be...Read More

Friday is the going away workout for Coach Chris.  We will be starting the workout at 5pm and following the workout, we will have drinks and a barbecue.  I have 4 tri tips resting gently. The workout below is for the 5:30 and 9am.  In the evening, we will do this partner style, and there...Read More

*****The Farewell Workout for Coach Chris is at 5pm on Friday – it is the only evening workout on Friday***** Thursday’s rep scheme will be the same as Monday’s, but instead of the Squat Clean, we will Snatch. I am stipulating that you don’t HAVE to receive the bar in a overhead squat – but...Read More

This is the same as the Fight Gone Bad Protocol we used last week. I know I said we wouldn’t do Conditioning…but Come on.  There is a little bit of rest built in, but nothing is too heavy. If you can’t jump then step. Our App is live in both the Android and Apple iTunes...Read More

*** Class schedule is back to normal – but the 5:30am is going to be the coolest this week  *** Friday night’s events will be WOD’n in the USA. That is the right way to send off the elf proclaimed  “Most American Man in Modesto.” Workout will be at 5pm and it will be some partner...Read More

It’s perfect timing that the extreme temperatures coincides with a transition to heavy weightlifting.  I have been wanting to renew our focus on not only moving the heavy barbell, but doing so repeatedly.  That requires more time to warm up and to recover during sessions.  Starting this week, expect to see multiple attempts at lifts that...Read More