Saturday’s workout is a version of a complex we did last week.  As last time, I will recommend a weight, but don’t worry about an RX.  The goal should be to complete about 20 rounds.  This can be a round a minute.  Ideally, you will hold onto the bar for the entirety of the complex....Read More

This is the last day of lifting heavy for a bit. We lifted with South Tahoe CrossFit….at some crazy elevation today. Looking forward to being back in the valley to workout:)                 Workout of the Day Strength Max Effort Back Squat Conditioning 7 Rounds for Time  10 Toes...Read More

Attached is a video explanation of CrossFit and at the end, is Glassman explaining CrossFit to it’s core.  This is a OG as it gets.  The workout took place in the parking lot of the original CrossFit gym in Santa Cruz. Speaking of fights, Conor MacGregor and Floyd Mayweather agreed to fight.  My question, what...Read More

*** Abbreviated schedule this week – NO 6:30pm CrossFit, All Access or Kids & Teens***   Take ample time to warmup. You may want to make a few attempts in the 75-85% range. Once you get above 90% you may not have many bullets in the gun. Make sure once you get 85% and above...Read More

*** Abbreviated Week – No All Access, Open Gym or Kids & Teens*** This is a version of a workout we did a few months ago …before the Open.                  Workout of the Day 27-21-15-9 Power Snatch 95/65 Wall Ball 20/14    Read More

This week we will re-establish our 1RM on the Deadlift (Monday), Bench Press (Wednesday) and Back Squat(Friday). This has been an excellent program to build strength, endurance and durability. If you are experienced it may not be the best program for 1 RM strength. If you don’t PR, don’t be discouraged. All of the pulling,...Read More

Because we missed Murph on Memorial Day, which has become national Murph day, we will knock it out of Saturday. We will only run 1 heat.  We will kick off at 9am, and hopefully start the workout by 9:20am. If you are concerned about the volume, it is easily scalable.  You may also partner or...Read More

We’ve done all of these additions to the row WOD… now just ROW. Tell us what is worse when you are done.                 Workout of the Day Back Squat 1 set of 10+ @ 75% Conditioning Row 2k 🙂Read More

Hey kids! Remember weightlifting?  It’s an Olympic Sport? Lift a heavy barbell? Put it over your head?  Ringing any bells? With the Open and the current power lifting cycle, not to mention my recent infatuation with dumbbells, we haven’t spent a ton of dedicated time on the Snatch and Clean and Jerk.  That will change...Read More

Make sure you keep up with our currents events on Facebook. We have a few parties in the works, as well as a local organic farm coming out to talk about their chickens on the 27th!  We are over halfway through the Bust the Leaky Gut Challenge. I can’t wait to hear how everyone is...Read More