18.3 is coming up – have you made your guess for the workout? Individual TOTAL Points Alex 25 Alison 31 Amanda 18 Amber 12 Amie 30 Austin 15 Blake 25 Bob 29 Brad B 10 Brad C 9 Brian 70 Brock 40 Brooke 32 Bryce 20 Cameron 9 Chance 21 Chelsie 31 Christine 10 Denny 42 Don 9 Finn 18 Gina 27 Gloria 39 Jack 57 Jacob 18 Janelle 36 Jessica 24 Jill 17 Joe 26 June 33 Kelly 20 Kourtney 18 Lindsay 16 America Lizzy 25 Canadian Lizzie 21 Michele 25 Ro 25 Ryan Jones 25 SWADE 43 Tim 58 Trevor 20 Tricia 51 Vicky 26 Victoria 29 Wendy 35 TEAMS Ready or Not, Beer We Come – 301 Masters of Their Domain – 266 The Tribe – 234 WOD SQUAD – 221 Dreaming of Phitness- 190 Workout of the Day AMRAP 20 20 Calorie Row 20 Burpees 20...Read more

If you haven’t brought in donations for the food bank, please bring in some! Non perishable – canned foods are what they give out the most. Please share with our community! Workout of the Day Strength/Skill Back Squat 5 x 3 @ 75% Conditioning AMRAP 18 400mRun 30 Kettlebell Swings 53/35  Read more

Friday night we will be leaving CrossFit Oakdale around 4:30pm. There will be no afternoon classes. Come up to Sonora, compete, support and party! If you are competing, please register online HERE. In the past we have gone out to dinner after, so please let Alison know if you can make it so we can make reservations.       Workout of the Day Strength/Skill Deadlift 5 sets of 3 @ 65% of 1RM If it is too light, slow your descent. Fast pull, return to the ground with a three count. Conditioning AMRAP 12 5 Hang Power Cleans 135/95 5 Shoulder to Overhead 135/95 10 Wall Ball Shots 20/14      Read more

Next week’s theme is “Sh%t that DON’T Fit.” Big or small, wear it all. We want to see what you come up with. Workout of the Day Gymnastics OTM 7 20s Handstand Work, 40s rest Instead of walking, use this time to work on your Handstand Pushups.  If you are great at kipping, work on strict.  If you can only do 1 or 2, try to do 1 or 2, then hold the Handstand the rest of the working time.  Try to get comfortable being lactic and upside down. Conditioning AMRAP 9 9 Chest to Bar Pullups 35 DoubleundersRead more

What a great night with CrossFit Sonora! They have some great athletes, teens AND adults. AND great lifters. It is always a good time when they are around. Don’t don’t forget we are headed up the hill next week. We will leave around  4:30pm…and can carpool from the gym. Let Alison know if you are going up with us. Workout of the Day 18.2 In 12 minutes complete 1.2.3.4.5.6.7.8.9.10 Dumbbell Front Squat 50/35 Bar Facing Burpee In the remaining time Max Effort Power CleanRead more