Any time I program a shoulder intense day, the week usually becomes shoulder week. I don’t think this week has been shoulder intense yet…but standby. Workout of the Day EMOM 181 Clean, any style1 Push Press1 Push Jerk1 Split JerkScore is total combined weightRead more

Workout of the Day AMRAP 20Parking Lot Run12 Wallball Shots 20/149 PullupsRead more

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