Tomorrow is Back to School, 2019! If you are competing, good luck! If you are helping, Thank you! If you are thinking of helping, please do! Doors open at 6:45am. Alan Sanchez and Good Day Sacramento will be at CFO for a kids workout at 7am. Volunteer briefing at 8am, athlete briefing at 8:30am The top 5 athletes in each division will move into our finals. Because you will be staying after, the final will be: “Detention” 10 down to 1 Plate Burpees Lunge 25 feet with plateRead more

Our Summer Individual competition is one day away. Caffeine & Kilos will be there with coffee and some sweet gear. We will also have Green Compass (CBD Products) and Taco Truck plates. I think soccer opening day is also Saturday, so let the battle begin for parking!!! In all seriousness, get there and get set up. Don’t worry about those soccer player – they don’t use their hands. Workout of the Day AMRAP 30 10 Alternating DB Snatch 50/35 Parking Lot Run 10 DB Hang Clean & Jerks 50/35 (switch every 5) Row 300m/250mRead more

If you are volunteering, Alison will send you an email/text message by Friday with more information. Thank you for volunteering! We can’t put these events on without you, your patience and your sense of humor:) Athletes – Check in starts at 8am, athlete briefing will be at 8:30am. Then we will get the show on the road! I sent out another email – in Alison fashion there is a second email with the heat schedule:) Thank you for your continued patience. Taco/Quesadilla plates will be ready to serve at 11am. $12 includes rice and beans and salsa bar. Green Compass CBD will be available to chat about their products and how beneficial they are for recovery. Workout of the Day Part 1 5 Rounds: Every 2 minutes 5 Burpee Box jump and Overs 20″ for everybody 10 Wallball Shots 25/20 Rest 1 minute after each round Part 2 5 Rounds...Read more

Workout of the Day 8 Rounds 1 minute – row for meters 1 minute rest 1 minute – perform 6 thrusters, 5 hang squat clean and 4 thrusters 95/65 as fast as possible 1 minute rest Score is total of meters rowed and your fastest round of the clusterRead more

We have a slight change to “Elementary,” the first workout for Back to School. Due to space and time issues, we have removed the round of 600 meter is the RX Division. Elementary is now: Row 100m-200m-300m-400m-500m. Teens will continue with 100m rows, but 5 rounds. After each round, perform: 6 Power Cleans 5 Hang Squat Cleans 4 Thrusters Ladies 65, Men 95 12 minute cap Workout of the Day OTM 21 Minute 1 – 6 Strict Pullups Minute 2- 6 Dips Minute 3 – 3 Candlesticks Conditioning AMRAP 8 16 Air Squats 12 Kettlebells Swings 53/35 8 BurpeesRead more