If you are headed to the Rodeo, you might want to get your fit on first. We gotcha.  Workout of the Day 9am & 10am 8 Rounds For Time 25 Foot Front Rack Walking lunge 95/65 8 Power Cleans 95/65 25 Foot Overhead Walking Lunge 95/65 8 Bar Facing Burpees At 10am we will do something HEAVY to start.Read more

Mario “Kawika” DeLeon was born on May 11th, 1980 in San Francisco, CA. Kawika lived in Petaluma, CA and graduated from Casa Grande High School. He was an Army Sergeant of the 18th Infantry. His life was lost on April 16th, 2007 and he is survived by his wife Erika DeLeon and son Keoni.  Even more special, he was a classmate of Coach Sarah. Let’s get together and remember those who have gone before us. We will be honoring his memory on Saturday April 15th at 9am. As always, we can modify movement/repetitions accordingly.    Workout of the Day Strength/Skill Back Squat Max Set 10+ Reps @ 65% of your 1RM Take 10 minutes to get warm then GO FOR IT. Conditioning Row 2000m At the top of every minute do 7 box jumps 24/20 15 Minute CapRead more

   You Gotta Stretch It Out After some days of fantastic fitness, you might feel like  you’ve been hit by the CFO Mac Truck.  It’s all sore, and stiff and you find yourself doing a stellar dance break of “The Robot” without an ounce of effort.  When this happens, you need to stretch it out.  I have 2 wonderful stretches for you and while any stretching is better then none, the longer amount of time you can donate to these poses, the more efficient they will be for your body.  When one first sits in a pose, things are tight an uncomfortable, which is why staying there for a couple minutes, if not more, allows your body to settle, your mind to settle ad your mind forcing your body to passively sink deeper into the pose. The first stretch is a seated forward fold.  Bring your feet together, legs in...Read more

Wednesday is our first bench session on the new strength program.  The first 3 weeks will likely be a feeling out process for this lift as we haven’t tested for 1RM in a bit.  I suggest something below bodyweight for this session, unless you are a benching machine. For the workout, you will notice we have not removed the tape for the 25′ walking lunge.  Let’s use it!  So just like the thruster workout from last week, grab 1 dumbbell and hold it in the front rack.  Lunge down and back.  Then drop that sucka and do some HSPU. This is very similar to a CrossFit.com workout, but with a DB. If we used the barbell, we would likely clothesline each other.  If the class is crowded, you can use the “in between” spaces on the tracks. Big Congratulations to Coach Thomas and Sara! They had a romantic weekend getaway...Read more

* Get ready for some lovin’ words from Coach Sarah. We love hearing outside of the gym wins but don’t always get to see them first hand. How has CrossFit helped your life? Everyday or extracurricular activities.  TELL US ABOUT IT! My first Johnny Boy My hubby John has always kept Crossfit to what it was supposed to  be: functional fitness. This weekend was nothing different, more about he was in one of the hardest enduros of district 36 (ride from point A to point B no matter the obstacles you encounter, difficulty level,  incline or decline).  During one of the “special test sections” John dropped into a river. The options of getting out were limited and were needed to be calculated in a matter of seconds. He found a 3 foot wall that would launch him and the bike out… knowing that he is one that is “ready for...Read more