Saturday’s workout is a version of a complex we did last week.  As last time, I will recommend a weight, but don’t worry about an RX.  The goal should be to complete about 20 rounds.  This can be a round a minute.  Ideally, you will hold onto the bar for the entirety of the complex. Workout of the Day AMRAP 20  1 Snatch Grip Deadlift  1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat Recommended Weight 155/100Read more

This is the last day of lifting heavy for a bit. We lifted with South Tahoe CrossFit….at some crazy elevation today. Looking forward to being back in the valley to workout:)                 Workout of the Day Strength Max Effort Back Squat Conditioning 7 Rounds for Time  10 Toes to Bar 10 Medicine Ball Cleans 20/14Read more

Attached is a video explanation of CrossFit and at the end, is Glassman explaining CrossFit to it’s core.  This is a OG as it gets.  The workout took place in the parking lot of the original CrossFit gym in Santa Cruz. Speaking of fights, Conor MacGregor and Floyd Mayweather agreed to fight.  My question, what sport are they playing.  Why would MacGregor box?  Why would Mayweather roll on the ground?  I digress.  CrossFit has posted a couple of simplified versions of Fight Gone Bad over the last couple of weeks.  Fight Gone Bad, aptly named by BJ Penn, is and will always be, an excellent CrossFit workout. As far a strategy on this – don’t.  Go hard from the beginning, use the minute to catch your breath, and try to hang on. Workout the Day 5 Rounds, for Reps 1 minute of Sumo Deadlift High Pull 75/55 1 minute of...Read more

*** Abbreviated schedule this week – NO 6:30pm CrossFit, All Access or Kids & Teens***   Take ample time to warmup. You may want to make a few attempts in the 75-85% range. Once you get above 90% you may not have many bullets in the gun. Make sure once you get 85% and above your have a spotter. Have a reasonable goal in mind before you start. This way you can have a plan. Kids & Teens Summer Program starts on Monday at 10:30am (11am for teens.) Contact Alison for registration info.                    Workout of the Day Strength Bench Press Max Effort Conditioning 10-9-8-7-6-5-4-3-2-1 Chest to bar Pullup Burpee  Read more

*** Abbreviated Week – No All Access, Open Gym or Kids & Teens*** This is a version of a workout we did a few months ago …before the Open.                  Workout of the Day 27-21-15-9 Power Snatch 95/65 Wall Ball 20/14    Read more