The final weekend of the Open is coming.  Thrusters are likely on the menu.  Let’s hope for an all you can eat buffet!  Will the dumbbells return?  Will we see a new movement?  A repeat movement?  Whatever it is, we will be ready!                 Workout of the Day Strength/Skill Squat Clean into 3 Thrusters Spend 15 minutes building to a heavy set of Squat Clean into 3 Thrusters Following this piece, spend 10. minutes practicing DB Squat Clean Thrusters Conditioning 27 Calorie Row 24 Burpees to Touch 21 Calorie Row 18 Burpees to Touch 15 Calorie Row 12 Burpees to Touch 9 Calorie Row 6 Burpees to TouchRead more

Start Strong and End Strong How many times in your life were you asked or told to make your bed in the morning?  How many of you make it a priority to make your bed every morning?  Bed making in the morning, before the day has started, goes beyond an aesthetic pleasure- you reap great mental reward.  It is making a simple (yet sometimes ignored) task, checked off the list of “to-dos”, it begins the start of organization of space, and it sets you up for a strong finish for the day rather then climbing into a messy bed.  I’ve read in countless places about how people who start the morning strong by doing a task/chore/prayer/meditation, find themselves with a day that reflects what they started with; If you start the day by making your bed, you set yourself up for a productive day.  If you start your day with...Read more

This is the last week of the 2017 CrossFit Games Open.  We have seen some great performances and great effort.  Let’s keep going strong until the finish! We’ll be “priming the pump” this week for thrusters, as they are coming folks.  Every Open has finished with thrusters, so be ready. We’ll have thrusters in the workout on Monday and we’ll hit them in the strength session on Wednesday.  Following the Open, we’ll have some strength tests and we’ll begin a power lifting cycle shortly after.                             Workout of the Day Strength/Skill Front Squat Build to a heavy double in 20 minutes Conditioning 2 Rounds 10 Doubleunders 2 Thrusters 2 Rounds 20 Doubleunders 4 Thrusters 2 Rounds 30 Doubleunders 6 Thrusters 2 Rounds 40 Doubleunders 8 Thrusters 2 Rounds 50 Doubleunders 10 Thrusters Men 95, Ladies 65 This...Read more

Big thanks to CrossFit Sonora for hosting us tonight! We had a blast – loved the Irish music:) Due to the late night festivities, we will be pushing classes back until 10am tomorrow morning. You can sleep in a little later and make the slow roll in to the gym to complete or redo  17.4. Hope your Friday was great! Workout of the Day 17.4 AKA 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225/155 lb. 55 wall-ball shots, 20-lb./10lb. ball to 10-ft./9-ft. target 55-calorie row 55 handstand push-ups Scaled  Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 135/95 lb. 55 wall-ball shots, 20-lb./10lb. ball to 9-ft. target 55-calorie row 55 Hand Release Pushups   Masters 55+: Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb. Women deadlift 125 lb., throw 10-lb....Read more

Friday night we are headed up to CrossFit Sonora to do 17.4 with their awesome crew. We are meeting at the gym at 4:15…leaving somewhere around 4:30pm. We are planning on dinner/drinks out after – it is a holiday, ya know! Please let Alison know if you are able to make it so we don’t leave you behind. Alison can be texted or called at 209-345-4380. Though if you just keep saying Mom Mom Mom she will eventually respond too.    Workout of the Day 17.4 AKA 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225/155 lb. 55 wall-ball shots, 20-lb./10lb. ball to 10-ft./9-ft. target 55-calorie row 55 handstand push-ups Scaled  Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 135/95 lb. 55 wall-ball shots, 20-lb./10lb. ball to 9-ft. target 55-calorie row 55 Hand Release Pushups   Masters 55+:...Read more