Friday is the going away workout for Coach Chris.  We will be starting the workout at 5pm and following the workout, we will have drinks and a barbecue.  I have 4 tri tips resting gently. The workout below is for the 5:30 and 9am.  In the evening, we will do this partner style, and there will be twist.                 Workout of the Day Workout of the Day “US AF” 3 Rounds for Time 1 Squat Snatch 4 Push Press 19 Power Cleans 85 Air Squats Men 135, Ladies 85Read more

*****The Farewell Workout for Coach Chris is at 5pm on Friday – it is the only evening workout on Friday***** Thursday’s rep scheme will be the same as Monday’s, but instead of the Squat Clean, we will Snatch. I am stipulating that you don’t HAVE to receive the bar in a overhead squat – but you should make every attempt to do so.  If you have limited flexibility in the hips or shoulders (or both), gives the Split Snatch a try.  For many athletes, you are able to get away with the power versions of the lift.  I will concede that not every athlete has the ability to receive the bar in an overhead squat.  But every athlete can make every attempt to lower their body, especially the hips, to receive the bar lower.                 Workout of the Day Strength/Skill Snatch, Squat or Split...Read more

This is the same as the Fight Gone Bad Protocol we used last week. I know I said we wouldn’t do Conditioning…but Come on.  There is a little bit of rest built in, but nothing is too heavy. If you can’t jump then step. Our App is live in both the Android and Apple iTunes stores. You we be able to check schedules, keep up on promotions and will be notified of the next day’s WOD. Best part of having us in your pocket? It’s FREE!                 Workout of the Day “Fight Gone Bad-ish” 5 Rounds for Reps  1 Min Wall Ball Shot 20/14 1 Minute Box Jumps 24/20 1 Minute Calorie Row 1 Minute RestRead more

*** Class schedule is back to normal – but the 5:30am is going to be the coolest this week  *** Friday night’s events will be WOD’n in the USA. That is the right way to send off the elf proclaimed  “Most American Man in Modesto.” Workout will be at 5pm and it will be some partner fun. Bring your own or we will match you up. If you bring your own, feel free to wear a patrioticAF outfit. BYOB and maybe a dessert to share. We will provide the rest!                 Workout of the Day Strength Shoulder Press 1-1-1-1-1 Push Press  1-1-1-1-1 Jerk – Push or Split 1-1-1-1-1 Recommended jumps are 10# for guys 5# for the ladies. AMRAP 10 Partner WOD work/rest 1 Dumbbell Front Rack Thruster 50/35 1 Kettlebell Swing 50/35 When the clock begins, Partner A will complete 1 thruster & 1...Read more

It’s perfect timing that the extreme temperatures coincides with a transition to heavy weightlifting.  I have been wanting to renew our focus on not only moving the heavy barbell, but doing so repeatedly.  That requires more time to warm up and to recover during sessions.  Starting this week, expect to see multiple attempts at lifts that are at or above your 90%. That means you will need to give you body and central nervous system time to recover in between lifts.  As opposed to our previous focus – where we did things like  recover from rowing by shooting wall ball shots. Some added benefits of lifting heavy in the heat: it doesn’t take long to get warmed up.  Usually after a couple of barbell drills, you’ll feel ready to go and be dripping with sweat.  Second, because it’s more sweaty and the bars are warm, hand rips tend to happen easier....Read more