Friday night lights was a blast- as expected!  A rockin DJ to get you pumped, crazy energy from friends and strangers and, of course, a horrific yet simple workout. I got to judge Jack- he’s an animal- but the “hang loose kind”. I mean, in the midst of the worst of it, he flashes a hang loose sign with the non snatching hand- who the F does that?!  Needless to say he dominated it and I wouldn’t be surprised if he was one of the fastest times there…  Then there’s Dennis, and unfortunately I worked at the same time he did, but the fact that he still did it, and I saw him outing his nose to the grindstone next to me- all having broke a rib not long ago- impressive!  Lastly, Alexis! Dayum! Talk about a tough cookie. If you haven’t seen her around much lately it’s because she’s been...Read more

Did you hear it? The announcement? We were at a fever pitch here at 5pm Thursday night:) Dumbbell Snatches and Burpee Box Jump Up and Overs. Bet you appreciate all of that dumbbell work now…wink wink.  Those that are in the Open will be openly judged and held to the standards. You can review them online at the games website. You can also sign up there if you haven’t yet. Tomorrow night we have some CFO peeps headed to Resident CrossFit for a little Open competition. Sarah, Jack and Alexis will be there for sure. If you can make it, let Alison know so they can keep a look out for you.  Any questions – text Alison at 209-345-4380. Congrats to Amie who completed the workout this evening in 15:26. SO MUCH FUN to WATCH. She smiled through it.  Workout of the Day  17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs...Read more

“A Little Somethin’ Somethin'” As I was dying in the midst of Monday’s evil workout of burpees and rowing, I had an epiphany- perhaps being more realistic, it was just a fun little train of thought… join me.    In Crossfit, our movements are either done with so much intensity, or over such a broad amount of time, that we as Crossfit athletes (that’s all of us, by the way) are taught to use every bit of our body in movements that may seem, to the average gym member, as a movement that only involves a target area.  We rarely workout targeting one muscle group. Sure, some get hit harder then the others, but we have to rely on our entire body to help/assist in most movements in order to maintain and survive.  Lately we have done some workouts that have shown some of our weaknesses in not allowing our entire bodies...Read more

For the next 5 weeks, health we’ll be smashing the CrossFit Open.  I like to set a predictable strength program that both keeps us feeling strong but not overly taxed.  On Monday’s we will work Front Squat Double.  If you are feeling froggy, you can throw that weight overhead with a thruster or a jerk to feel that position. On Wednesdays, we will do a little longer session.  In 15 minutes, you will build to a heavy Power Clean and Push Jerk.  I recommend starting light, and adding a little weight after each lift.  So, you first lift may be 75, then 95, then 115, then 135, 145, 155, 165, 175, 185, 195, 205, 215 and finish with 225. At the 15 minute point, you will use your final barbell weight to pull a deadlift triple.  In the same manner, add weight after each set, until you are pulling a...Read more

I’ve head this one in my head for a couple of weeks. It’s very simple, but I don’t think it will be easy.  This is basically 20 sprints.   Workout of the Day 10 Rounds for Reps 1 min – Burpees to Touch 1 min – Rest 1 min – Row for Calories 1 min – RestRead more