Workout of the Day “Artie” AMRAP 20 5 Pullups 10 Pushups 15 Air Squats 5 Pullups 10 Thrusters 95/65Read more

Tuesday’s workout is a new 21-15-9 from CrossFit.com. They post a 21-15-9, you do the 21-15-9. It’s very interesting – we get a lot of inverted burpees and some kind of heavy deadlift. What is an “RX” version of this workout? Based on the video, I think the handstand must be free standing. So, kicking against the wall, which is probably safer, is considered scaled. But, check your ego at the door. If you are flopping all over the gym, or overarching in the low back, kick up against the wall. Workout of the Day 21-15-9 Deadlift 275/185 Inverted BurpeeRead more

Workout of the Day Strength Back Squat 3×3, 65% Take 8 minutes to warm up, then do your 3 sets. This should take 15 minutes total. 3 Push Press OTM 10 Conditioning 21-15-9 Pullups Burpees to touchRead more

We are meeting up at Knight’s Ferry at 9am to get going for the trail run. It is 3.5 miles total, but can be done with a specific time in mind or distance. If you can’t make the run but can come throw down around 10:15-10:30am, we will be doing a Hero WOD back at the gym. Text Alison at 209-345-4380 when you are on your way. Workout of the Day “Klepto” 4 Rounds For Time27 Box Jumps (24/20 in)20 Burpees11 Squat Cleans (145/100 lb)Read more

Saturday morning we are taking it to the trail! 9 am sharp. If you aren’t able to make the trail run, you could meet us back at the gym around 10:1510:30am for a workout. Workout of the Day 5 Rounds for Time 15 Hang Power Cleans 95/65 15 WallBall Shots 20/14 Clean must pass below the knee each time. If you are participating in Peace, Love and WODS, use a heavy wall ball or slam ball.Read more