Workout of the Day “Nate“ Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups4 Handstand Push-ups8 2-Pood Kettlebell swingsRead more

We are making a slight change to Milo. Instead of getting heavier, we will add one jerk after the third clean. Take your weight down by 20# from last week. The front squat will be a 2 second pause in the bottom. Workout of the Day “Milo” 3 Power Cleans & 1 Jerk – drop 20# from last week For the remaining time, Front Squat – build to a heavy with a 2 second pause at the bottom.Read more

On October 6th there are 2 great opportunities to get your run on. CrossFit Sonora is putting on their annual “Johhny 232” Fundraiser. It can be done individually or in teams of 4. Proceeds go to the Captain John T. Berger Scholarship Fund through the Sonora Area Foundation. Click here to register. That day is also the Modesto Peace Officer Memorial Run. There is a half marathon and a 5K available to run. Click here to register. Workout of the Day 6 Rounds 400M Run 15 Power Snatch 95/65 on rounds 1, 3 and 5 15 Overhead Squats95/65 on rounds 2, 4 and 6Read more

It seemed like it was cooling off, but it’s gonna be a warm one tomorrow. We will run on Thursday – take care of your hands for tomorrow. Workout of the Day AMRAP 20 30 Doubleunders 20 Alternating DB Snatch 50/35 10 PullupsRead more

It’s been a minute since we have done Handstand Pushups. I wanted to add them back in small amounts, so this is your shot. We will do the weekly burpee AFTER the workout – so I will not adjust the time – it will still be 30 seconds on, 30 seconds off. CEO Greg Glassman explains his plans for the direction of CrossFit. Workout of the Day 10 Rounds for Reps Handstand Pushups 15 seconds work, 45 seconds rest Kettlebell Swings 53/35 45 seconds work, 15 seconds rest Rest 5 minutes OTM 10 Burpees to touch Work 30, rest 30Read more