Today was Day 2 of the Kettlebell Challenge. I definitely did at 49 yesterday and I did 330 today. That puts me up to 379. There were single arm swings, Russian and American swings. I used the 26#, 35# and 44# Kettlebells. If you did the math, I am behind. If you did the math, it is 322 swings per day. But here is the deal for me- today I did 330 swings that I wouldn’t have done without this challenge. So it is a win for me. I may step it up and get in 10,000 by the 31st. I may only get 8,000- my previous record from 2009. 10K or not, it is just more fitness for me. Wanna swing with me? Workout of the Day 5 Rounds for Reps 1 minute KB Snatch 53/35 (break up how you like) 1 minute Front Rack Walking Lunge w/ KB...Read more

I hope you had a Happy New Year and you are ready to get into some hard corps training! We finished a 6 week Olympic Weightlifting Cycle, and the New Year is an excellent time to test our 1RMs.  We will test the Clean and Jerk on Tuesday and the Snatch on Thursday.  On Friday we will pick back up with our 5×5 Back Squats – this week at 75%. Here’s a note on today’s conditioning workout: If you have been CrossFit since say, 2016, I suggest you try to do this workout UNBROKEN.  If you can do doubleunders, I am confident you can smash through small sets of wallballs.  I am asking you to not.  So, if you mess up on 20 DU, you should start over until you can complete 20 unbroken, or UB. In the last round, if you get through 19 WB, and are not able...Read more

***Only 1 Class on NYD @ 12p*** Let’s ring in the new year with some fitness.  One of my favorite workouts ever is “The Seven.”  It honors 7 CIA employees killed in Afghanistan on December 30, 2009.  Because of the date, it’s an excellent New Years Day hero challenge.  As written, it’s a little heavy in spots, and a little wonky in others.  Why?  It has knees to elbows.  Knees to Elbows are a great movement, but they are more of a curveball.  Many athletes can smash through the workout, only to have to do singles on K2E. I saw Chris Spealler post the “Light Sevens” and I really wanted to do it awhile ago, but I missed it.  I also think “light” is the wrong word.  Because the weights will be slightly lighter, your goal will be to do each movement unbroken and transition quickly. I call it the...Read more

On Saturday, we will be doing the commemorative workout for the End of Watch for  Officer Andrew J. Camilleri, Sr.  Officer Camilleri was killed when his patrol car was struck by a drunk driver on I-880, near Route 92, in Hayward. He and his partner were parked on the shoulder of the freeway when the vehicle struck the rear of their patrol car at a high rate of speed shortly before midnight. Officer Camilleri, who was in the passenger seat, suffered fatal injuries in the collision. His partner was treated and released from a local hospital. The driver who struck them was also injured and faces numerous charges pending his release from the hospital. Officer Camilleri had served with the California Highway Patrol for 16 months. He is survived by his wife, daughter, two sons, parents, brother, and sister. “Camilleri” 3 Rounds 400m Run 12 Pull Ups 300m Run 24...Read more

Workout of the Day 21-15-9 Overhead Squat 115/75 Bar Facing BurpeeRead more