CrossFit at 9am and 10am Workout of the Day AMRAP 12 1 Ring Muslce Up 1 Bar Muscle Up 1 Thruster 95/65 Every round thrusters go up by one… For a sub, do one pullup, one toe to barRead more

So, I admit, I am enjoying the “march” to 1,000,000 meters. I have “started” this once before, and I think I tapped out before I hit 20,000. Now, I’m coming close to 40k. I haven’t been exactly crushing the row – I just warm up and cool down with it for about 5 minutes every day. That seems to be giving me around 2,000m. I’ve done the math – I realize this aint gonna get me to 1 million. To get to 7 digits – you need to row over 3,000 meters per day. With normal rest days, that becomes closer to 5,000 per day, and probably more like 6,000. If done at low intensity, this will mean an extra 30 minutes of rowing per day. You can do that – but here is my thoughts on this challenge. The rowing should not replace the normal fitness endeavors. It is...Read more

We have a little Friday Night Lights Event brewing for ya! Get a team together (you and your 3 favorite rowers) and come join us for the Rowing Power Hour! Next Friday, January 31st from 6:45pm-7:45pm, we will compete for bragging rights and a cash prize in a row-a-thon. Teams of 4 will compete to see how many meters they can row in 1 hour. Even better – track your meters and add them to your Million Meter Challenge! Buy in is $10 a person ($40 per team). Team names and costumes are always welcome. We can find teammates if you need one! Get in touch with Alison – 209-345-4380. Workout of the Day 50-35-20 Toes to Bar Wall Ball Shot 20/14 Double-UnderRead more

Workout of the Day Strength Shoulder Press 5 sets of 5 65% Conditioning 21-15-9 Power Clean Shoulder to Overhead 95/65Read more

This will be our third week of the 20 rep max back squat. You’ve had 2 weeks to work out the details, and now you should be settling into the program. It’s hard – it should be. Everything, every week after rep 12 should be gnarly. If it hasn’t been hard, just keep adding weight. You will get there. If you are messed up for 10 minutes after, you are doing it right. Workout of the Day Back Squat 20 Rep Set, week 3 Conditioning 21-15-9 Row for Calories Burpees over rowerRead more