18.4 will be announced at 5pm tomorrow.  No travel this week – just good ole fun with out theme: Drunken Patriots! Workout of the Day AMRAP 25 30 Doubleunders 20/15 Calorie Row 10 Burpees   Read more

We are over the middle hump of the Open.  We are starting to whittle down the movements we can reasonably expect to see: HSPU, C2B, Thrusters, Snatch, Box Jump.  Alison is thinking we see pistols this year – because in the hint – the egg is balancing.  She was right last week: The hint had flowers.  Alison said flowers is spring, springy= doubleunders. For the strength session – don’t go crazy with the weight.  Think about this as a skill session – practice the positions, be solid and stable. DON’T FORGET THIS WEEK’S THEME IS DRUNKEN PATRIOTS Workout of the Day Strength/Skill Push Press – Split Jerk Take 15 minutes to build to a heavy set of this Overhead Double – you Push Press the bar, return to your shoulder, then Split Jerk the bar.  I recommend dropping the bar to the ground, Cleaning it up, and returning to the...Read more

After doing CrossFit for more than a year, Canadian Lizzie got her first pull-up!! Austin got his first muscle up, and continued to get more today. American Lizzy did the most pull-ups she has ever done in a workout and  Wendy & Jill were inches away! The Open puts you in a position to try, and that is why we love it. Workout of the Day Strength/Skill Deadlift Take 15 minutes to build to a heavy triple. Conditioning 3- 6-9-12-15 Box Jump Over 24/20 Pullup When you complete, start over with chest to bar pullups. Can’t do pullups? Heavy swings to eye level. 12 m Cap      Read more

Tomorrow is the last day of Sh%t That Don’t Fit. Tuesday starts Drunken Patriots. I look forward to your creativity! Hand stand pushups are coming – says Brian. He is a betting man. This weekend was full of events! SOS Fun Run in Oakdale   June came is 1st in the 60-69 age group – 5K in 26:19 Will 9-12 year olds 5K 37:39        Modesto Marathon Chance 26.2 miles – 4:24:06 Vanessa W  26.2 miles – 3:45:30 Paul G 1/2 Marathon 1:57:29 Sonia H  26.2 miles – 4:02:05   CrossFit Open 18.2 MVP   Ready or Not Beer We Come – Brooke H. came into Wrestlemania week with a strong wrestler action figure game. Brooke is settling in nicely to her first CrossFit Open and seems to enjoy being competitive. She also PR’ed her clean TWICE – at 107 and then 117. – Coach Tricia    ...Read more

18.3 is here and Amie said it was a ton of fun. I believe her.  If muscle ups are not your jam, but you can double under and overhead squat the RX weight, you should do that. Once you get to the muscle ups, your open time will be over, but you can continue with a movement you CAN do like pull-ups to get a good workout in. Same thing with the pull-ups. If you go scaled, get to the pull-ups, record your tie break time and then kettlebell swing or jumping pull-up away!  We will be leaving the gym at 4:30pm – caravanning our way up the hill to CrossFit Sonora.  No afternoon classes tomorrow. Workout of the Day 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 100 double-unders 12 bar muscle-ups Time cap:...Read more