“The CrossFit stimulus—which is constantly varied high-intensity functional movement coupled with meat and vegetables, # order nuts and seeds, order some fruit, little starch and no sugar—can give you a pass on chronic disease. It is elegant in the mathematical sense of being marked by simplicity and efficacy. It is so simple.” – Greg Glassman When he writes, I listen. Fitness, Luck and Health from CrossFit Workout of the Day Strength/Skill Pause Clean, Hang Clean, Push Press, Push Jerk Split Jerk After a thorough warmup, perform 5 sets of the complex Conditioning AMRAP 10 30 Doubleunders 7 Squat Clean 95/65Read more

Feeling Tuesday’s 55 Workout of the Day Strength/Skill Pause Back Squat 5 sets of 2 at 65-70% of 1RM Conditioning AMRAP 15 5 Chest to Bar Pullups 5 Kettlebell Snatch Right Hand 53/35 5 Kettlebell Snatch Left Kand 53/35 15 Box Jumps 24/20  Read more

Tuesday is a flipped version of Open 16.4.  Instead of closing with HSPU, buy you will open with them.  If you struggle with HSPU, tadalafil we will cap this portion at 5 minutes.  If you need to scale with mats, do so.  The rest of the workout is pretty simple.  By simple I mean it “just” requires guts and hard work. We will sub Wall Climbs at 15.  So instead off 55 HSPU, do 15 WC. We will have to do this in waves.  In classes, please load the fastest athletes early, as they will clear the rower. If the Deadlift weight is too heavy, bring it down to something that you know will be a battle.  I’m sure 185/115 are battle worthy. Cap will be 20 minutes. Workout of the Day For time 55 Handstand Pushups 55 Calorie Row 55 Wallball Shots 20/14 55 Deadlifts 225/155Read more

On Friday night, stomach the 19th, we will be holding our second annual WOD & Wine. This is a ladies only event. The guys only event is in the works:) It is a bring all of your lady friends kind of night. Movements will be mainly bodyweight. There is an event page on Facebook – please RSVP there so I can get a head count. The event is $10 per person and there will be wine, appetizers & desserts. Direct any and all questions to Alison at 209-345-4380. Workout of the Day Strength Snatch Balance OR Overhead Squat Build to a heavy in 20 minutes Conditioning For Time 100 Kettlebell Swings 53/35 100 Burpees Split up any way you like!  Read more

CrossFit at 9am and 10am. At 10am we will Deadlift heavy. Workout of the Day Courtesy of CrossFit Linchpin 3 RFT 30 Doubleunders 21 Wallball Shots 20/14 30 Doubleunders 15 Box Jumps 24/20 30 Doubleunders 9 Hang Power Cleans 135/95Read more