If you haven’t had Sarah for a coach yet, about it you are missing out. Before you read this you will need to know that Sarah is small but mighty. She is strong and spunky and great at correcting movement. She is a great athlete as well as coach. And a mom on top of all of that. WOW. As an athlete she is aware that some of her time outside the gym, page while limited, needs to be used for increasing range of motion and mobility. She has been working on it for a few weeks and is going to share about it.  We are a super fit gym- winning at life. I mean, whether or not you believe it, if you show up to CFO, put in the work, you’re getting stronger EVERY day. So what does that mean? We tear muscle when we work out, when we...Read more

Thursdays have become a #WOW day…In case you are confused, help they are not just AWESOME days that WOW we get to get stronger together! But also Working on Our Weakness Days! Here is a Snatch balance just for YOU!     Workout of the Day Strength/Skill Snatch Balance or Overhead Squat Work from the rack – take 20 minutes to build to a heavy single. Conditioning AMRAP 15 Parking Lot Run 21 Overhead Squats 75/55 15 Pullups  Read more

Summer Slam Spots are filling up – If you are ready (or not) for your first competition and are wondering what is the best category for you, visit this ask a coach! First competitions are so much better in your home gym:) You can sign up here. Workout of the Day 3 RFT 50 Doubleunders 10 Squat Clean into Thruster 155/100Read more

The Contentious Tale of the McDonalds ‘I’m Lovin It’ Jingle from Pitchfork. You may find this interesting, information pills you may not.  What I know about advertising comes almost entirely from the office of Sterling Cooper, but I do know that I think I don’t like it.  I’m not trying to be on my high horse, but I pretty much quit watching sports because I got sick of trying to be sold beer, nachos, pills for my weiner or whatever shiny new stuff at every opportunity.  Commercials on the fence behind the batters box at baseball games.  Sitting celebrities at sporting events to push a movie.  A commercial after kickoff, or a sponsor for an instant replay. I got on Instagram a couple of years ago, and followed a bunch of CrossFit athletes. I found they were basically making their own commercials for supplement or t-shirt companies and I just...Read more

Congrats to Sarah, buy more about who was the top athlete at the CrossFit Sav Up Fundraiser this weekend.  We love CrossFit Sav Up – the Pappas family is great, doctor Micayla is rocking it there and it was great to hang out at their new facility. If you haven’t had a chance to donate, you can do that here. Kayla Winslow, a Senior at Sonoma Valley High School is looking to update equipment for the wrestling room, create a Wall of Fame to highlight star wrestlers of SVHS as well as create a scholarship. The scholarship will be in her father’s name. He was Deets Winslow, the 20 year head wrestling coach who was killed in a boating accident in 2014.  Kayla attended and spoke at the event this weekend. Her beauty and grace when she spoke of her dad was overwhelming. Please help her reach her goal of $5000....Read more