Please Be On the Look Out (BOLO) for Gina’s wedding ring. She lost it yesterday in the morning. Platinum band  & gorgeous diamond. It fell out of her bag that was on a bench. Thursday’s workout is a hero workout dedicated to Firefighter Scott Deem, who was killed during a 4 alarm fire in San Antonio, Texas on May 18, 2017.  This is an interesting one in that it is short, with a heavy component.  Because it is short, and there are a bit of wall ball and burpees, you won’t get that many cracks at the heavy bar.  If you are moving fast, you may get 25, at the absolute top, 30 heavy pulls.  My recommendation is that you pull as close to RX as possible.  Make it heavy, but no ratcheting. Workout of the Day “Scotty” Complete as many rounds as possible in 11 minutes of: 5 deadlifts,...Read more

Summer Slam is here again! It is comprised of basic CrossFit movements: things you would see in the Open. It’s an excellent format for beginners and advanced athletes.   If you are new to CrossFit and looking to get better at competing, you will be very familiar with the Thruster, Pullup, Deadlift, Burpee and Squat Clean and Jerk.  If you are and advanced athlete, you know these movements and you will know how to squeeze every bit of efficient and effort into each workout. You have about 6 weeks to focus on training. Summer Slam will be comprised of 3 fast, sprint style workouts.  The workouts will reward strong athletes that go hard and plow forward into the pain cave.  The format will be very – VERY – similar to the 2008 CrossFit Games.  If you were to go to YouTube, and type in Mikko Salo “Sisu” you can even...Read more

U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.Monday April 10, 2017                     Workout of the Day ***9 am Class only*** 15-12-9-6-3 reps for time of: Power Cleans 135/95 Pullups Front Squats 135/95 PullupsRead more

This will be an abbreviated week – Tuesday is the 4th of July. We will have one workout – Hero style at 9am. We will Clean and Jerk on Wednesday and Squat on Friday. For Snatch work, we highly recommend you receive in the Overhead Squat position.  If this is a battle, I suggest you Split your feet.  What we don’t want to see is a big ole’ weighted jumping jack. The conditioning piece is relatively short and relatively high skill.  Make whatever sub is needed on the Bar work.  For the DB overhead squat, you can actually twist and turn to get into a comfortable position to squat with a weight the size of a toddler or a medium sized dog over your head.                   Workout of the Day Strength Hang Snatch 5-3-3-1-1-1-1-1 Conditioning 4 RFT 5 1 Arm DB Overhead...Read more

At 10am on Saturday, we will see Sarah, John, Johnny and Lucas as they set off on their next adventure in Grass Valley.  We are working out at 10am, with a workout that fits to a lot of Sarah’s strengths.  It is easily scalable.  Hang out after the workout for a little Lua, CFO style Workout of the Day 25 Burpees 50 Thrusters 95/65 75 Pullups 100 Kettlebell Swings 53/35 125 DoubleundersRead more