Workout of the Day AMRAP 124 Power Cleans 155/1054 Burpees4 Box Jump 30/24Read more

As we roll into our second week of the back squat program, I have a few pointers. First, plan out your lifts before you start. June – CFO OG and one of the fittest woman in the world – maps out her lifts the night before the lifts. I know folks like to write out stuff on your boards, but here’s another piece – don’t write out the percentage on your board – do the math for the lifts in prep gym, and just write the reps and weights. All those numbers can be confusing. I can’t stress this enough – round your lifts down. Week 1 and 2 is not the time to be a hero. This will add up over the coming weeks. You should be challenged, but for the first 6 weeks you should not fail a lift. Try to keep all warm up lifts with a...Read more

Good luck to Brooke, Scott, Lizzy and Katie as they take on the Festivus Games at CrossFit Sav-Up in Petaluma. They have been training hard to get ready for some interesting workouts – synchronized kettlebell swings to name one of the movements. Give them a shout-out to let them know you are thinking of them. They have been fantastic to watch game and train over the past few weeks. Proud of you badass ladies!! Big thanks to the support team of Jill, Chelsie and Addison for heading that way! Alison warned me that we have one pair of paralettes (borrowed from Scott:) Thank you for sharing!!) So tomorrow our HSPU will be on dumbbells. I programmed this Sunday and have been waiting all week for her questioning – HA! Workout of the Day 21-15-9 reps for time of: Parallette handstand push-upBar muscle-upRead more

Workout of the Day Back Squat 10-10-8-3-5-5-5-5 See Sugarwod for percentages Conditioning For Time100 Supine Leg LiftsAt the top of each minute, perform a plank hold for 30 seconds. 10m CapRead more

Workout of the Day EMOM 24Work 30s Rest 30sCal RowHandstand PushupToes to Bar You will either begin with 8 rounds of rowing or end with 8 rounds of rowing. If you begin, after the 8 rounds you will alternate minutes between HSPU and TTB. It you end, you will begin with alternating minutes of HSPU and TTB for 16 minutes, and then continue on rowing for calories for the last 8 minutes.Read more