Summer Intro Sessions Tuesdays and Thursdays at 4:30pm $120 (privately $150)* Work in a group setting – Fun workout atmosphere Easy transition into CrossFit Classes** Learn progressions for movement that build strength and technique. Can’t do a pullup? Our intro sessions cover movements that you might not be able to do right now by teaching a progression that will build strength to do that movement later. Intro #1 – Burpees, approved Kettlebell Swings, more about Squatting (body weight and with weight) & Olympic Lift – Snatch Intro #2 – Pullups, this Box Jumps, Deadlifting & Olympic Lift- Clean Intro #3 – Double Unders, Toes to Bar, Overhead Lifting Intro #1 Intro #2 Intro #3 Tuesday June 14th Thursday June 16th Tuesday June 21st Thursday June 22nd Tuesday June 28th Thursday June 30th Tuesday July 5th Thursday July 7th Tuesday July 12th Thursday July 14th Tuesday July 19th Thursday July 21st...Read more

  Summer Slam is coming up in August.  Summer Slam is an individual competition with spots available for RX, sildenafil Scaled, Masters RX and Masters Scaled. If you did the Open, you should do this! If you didn’t do the Open and are looking for a 1st competition, you should do this! $50 to register (on www.wodrocket.com) for all day fun. This year’s theme will be “The Ladder Match”. Think some rep scheme that goes up or down. Events and standards will be released a few weeks before. If you have any questions, ask a coach what is the best division for you. Workout of the Day AMRAP 20 5 Chest to Bar Pullups 10 Ring Dips 15 Overhead Squats 95/65Read more

This will be the final week of the Cube.  Next week, pharmacy we will follow the same program to test the lifts we have been working on.  So, this this week, more about it will be Bench on Monday, 1 set of 8+ at 80%, Deadlift on Wednesday 3 sets of 8 at 70% and Squat on Friday, 5 sets of 2 at 90%.  Next week we will max effort lift on these days.  I’m working on a Oly/Squat program for our next cycle. We will continue to work the DU-HSPU/T2B, with some tweaks of course. Workout of the Day Strength/Skill The Cube, Phase 3, Week 3 Bench Press 1 set of 8, 80% of 1RM Conditioning AMRAP 12 30 Doubleunders 10 Kettlebell Swings 53/35Read more

Saturday CrossFit at 9am and 10am.  At 10am, remedy we’ll start off with some weightlifting. Workout of the Day Fight Gone Bad 3 Rounds for Reps 1 minute at each station Wallball Shots Sumo Deadlift High Pull 75/55 Box Jump 20 inches Push Press 75/55 Row for Calories 1 minute rest between roundsRead more

From what we hear, page it is mighty hot in the Central Valley this week. Please make sure you are hydrating properly throughout the day, abortion throughout and after your workout. On hotter days, look when we sweat a ton, our bodies can become low in electrolytes such as potassium and sodium. Make sure you put those back into your diet through bananas, fresh fruit, meats and sweet potatoes. Watch out for those sports drinks that contain more sugar than electrolytes. If you need something more than water, coconut water  can be a refreshing option. Stay hydrated and fueled!   Workout of the Day Strength Back Squat 1 Set of 8 @ 80% Conditioning 5 Rounds of As Many Reps As Possible 30 Seconds of Snatch 135/85 Rest 1 MinuteRead more