Look – there is some epic shit happening in band week: KISS, Slash & Axel, and Annie Lennox have all made appearances. Good thing my favorite bands are usually boring guys that dress casually and comfortably. CrossFit Sonora has asked that we get up there for 5:30pm…so leaving around 4:45pm ish. In light of that, we will be holding a 3:30pm class on Friday for those of you who cannot make it up the hill with us but will still need to do 19.4. We will also be repeating 19.4 on Satuday and Sunday from 10am-12pm. Monday – 8am (until Romwod at 8:30am) and then after 11:30pm. Get your guesses in for 19.4 Workout of the Day AMRAP 25 30 Doubleunders 15 Push Press 75/55 Parking Lot Run 15 Calorie RowRead more

Festivus Games Registration We will be leaving from the gym Friday afternoon at 4:15pm. Please sign up at the front desk so we can give CrossFit Sonora a head count. We will be eating at the Peppery after. Workout of the Day Strength Clean Grip Deadlift (NON DEFICIT) 5 sets of 3 at 65% Conditioning AMRAP 15 6 Bar Facing Burpees 5 Deadlifts 165/110 4 Hang Power Cleans 165/110Read more

Sign up for the Festivus Games Workout of the Day OTM 20 20 seconds of work/40 seconds of rest. Minute 1 – Snatch 165/110 Any style Minute 2 – Muscle Ups – Ring or Bar Choose what you want to work on. I recommend Ring MU one round and bar MU the other. Use the transitions – jumping BMU, ring transitions, etc.Read more

We have one more day to get 19.3 in. Make sure you get your scores in before by 5pm Monday. We got some box stuff and Handstands out of the way. We may still see box jumps, but I’m guessing not. We’ll work on the snatch, thruster, pullups and muscle ups for the next 2 weeks. Oh, and burpees. Workout of the Day Strength Bench Press 5 sets of 3, 80% Conditioning OTM 10 work for 30, rest for 30 5 Thrusters 95/65 In the remaining time, do as many strict pullups as possible. If you can’t do strict, do kipping. If you can’t do kipping, do jumping pullups or bodyweight pulls. Your score is the total number of reps, including thrusters.Read more

Back at 19.3 on Saturday. We had a great time with CrossFit Sonora on Friday. We will do an organized warm up at 9am go through heats to get er done.Read more