We have a busy day on Saturday. At the 9am we will be doing “Gaza” in support for CrossFit Sonora. Any donations will be greatly appreciated. This event in memory of Major Lucas Gruenther, of Twain Harte,CA, who died on January 28th, 2013, when his F-16 jet went down in the Adriatic Seas off the coast of Italy. Gruenther was in the 555th Fighter Squadron where he served as an F-16 Flight Lead for the 31st Fighter Win, Aviano Air Base, Italy. Gruenther is survived by his wife Cassy; his daughter, Serene, born just a week after his death; parents, Romel Mathias and Joseph Malin; brother and sister-in-law, Alex and Britton; and brother Chance Hildreth; grandmother, Melba MAthias and Brigitta Gruenther; and many aunts, uncles, cousins and friends.  This WOD can be done as an individual or a team style event, with scaled options so anyone can participate. We will collect donations and...Read more

I think the key to eating healthy is to not get bored and to allow yourself to indulge in moderation.  With that said, I have 2 gems for you.  The first is a sauce that was started by Ms. Gina amidst one of our nutrition challenges.  The sauce is actually a roasted veggie medley- which is delicious on its own- but you can also blend it to your desired consistency and make bomb sauce to dollop on top of just about anything!    With a camping trip approaching, I had planned to do flatbread pizzas for night one.  A flatbread pizza made for a 5 year old in our house is composed of flatbread, sauce, cheese and pineapple… zero green veggies…and I was determined to change that.  I chopped into bite size pieces: 1 large zucchini, 1 large purple onion, 2 large red bell peppers and spread them out on...Read more

I made slight adjustment to the Snatch work this week – it’s a skill work session, but work on a piece that is a weakness – pause above or below the knee. I made this adjustment, but I chose not to make an adjustment to the Burpees.  Because the barbell was already on the floor, I wanted to work in some of the Bar Facing variety.  But like the row, after 2 weeks, you should have a good idea of the numbers you are hitting.  I got 98 in the first week, then 104 last week.  I know exactly what I need to do to get there, so I have a great target each time.  I challenge you to do the same.  Really grind to beat your last effort. Workout of the Day Strength/Skill Pause Snatch Build to a heavy single in 15 minutes.  This is not a ton of...Read more

In the coming weeks, you will hear the coaches talk about signing up and participating in the CrossFit Games Open. The Open is a world wide, web based, affiliate run competition to find the fittest man and woman in the world.  It is the entry level for the CrossFit Games.  When you sign up, you will be competing with Mat Fraser and Katrin Davidsdottir, our reigning champions.  No other sport that I know allows you to compete in the same “arena” as the pros.   Starting February 23, and going for 5 weeks, one workout will be announced every Thursday.  The Open workouts need to be completed by Monday at 5pm.  We will perform the Open workouts as a gym on Friday and Saturday. The second weekend we will be having CrossFit Sonora come down and WOD with us and then we will go up there for the 3rd event. At...Read more

The plan is the same as last week.  We will Front Squat on Monday, Snatch on Wednesday and Back Squat on Friday.  I’m deviating slightly from our Snatch work so we can fit in some conditioning work with (hopefully) a lot of Overhead Squats. I had originally planned a workout with “50” as theme.  But as it’s my 40th birthday, Alison had me change it to a 40s theme.  So sorry about that… Workout of the Day Strength/Skill Front Squat Build to a heavy double in 20 minutes Conditioning 2 Rounds 40 Kettlebell Swings 53/35 40 Wallball Shots 20/14 When done with the 2 rounds, do 40 Power Cleans 135/95Read more