Fight Gone Bad at 9am – depending on equipment we may run two heats…in fact it is better to run two heats so we can have a counter. 10 am Advanced Class starts with a muscle up session. We will also perform a variation of Fight Gone Bad. Sunday at 8:45am will be the 75 minute yoga class with Katelyn Hasley. $15 for the session and if you have a mat bring it! If not there are a few extras.Read more

We are excited to announce that the D-Meat Barrel BBQ Smokers will be bringing their food truck to the Summer Slam 7’s. Chicken, prostate tri-tip, ribs and more will be served on August 15th. I am pretty sure they will let you look into their one of a kind smoker as well. All meat to be smoked is hung vertically and you get to walk away and enjoy your day. Please check out their website and Facebook page! Menu for the Competition is coming soon! If you haven’t registered yet, GET ON IT! Spaces are limited and they are filling up. We will be having a few booths for vendors too, so if you would like to participate in that contact Alison at 209-345-4380.  Read more

We will be having some Perfectly Posh items for our raffle at next week’s WOD & Wine Evening. We are lucky to have an in-house Posh Consultant in Stephanie M. Make sure you check out her Facebook page and products. All of their skin and beauty products are naturally based. Sarah, order Tricia and I went to an open house and got to try out a few of the face masks, case moisturizers and skin care products. I personally LOVE the snarky bar to tame the callouses on my hands. There will be more raffle items to come – headbands, socks and of course hand care items….they may also each come with a bottle of wine. Stay tuned! Tickets can be purchased ahead of time and you do not need to be present to win. $1 a ticket or 6 for $5   Workout of the Day Strength/Skill, Week 2 of...Read more

For the past few Sundays we have been having yoga with Katelyn Hasley. It has been awesome. Her focus with us is in strength and flexibility. Every class has been different, order and always ends with a guided meditation….you know how we LOVE meditation. The class is 75 minutes long and begins at 8:45am. Yoga not only builds strength from core to extremity but can bring clarity and mindfulness to your day. It is a great way to start off the week. $15 per class and if you have a mat bring one, price but there are a few extra. On Friday the 31st we will be having a fun, generic informal WOD followed by a fun happy hour. Ladies only. If you have some friends who have wanted to try out CrossFit this is the perfect chance for them. For every friend you invite, you will get an entry...Read more

Does Epsom Salt Work? This is like a Mythbusters for Epsom Salt.  I have used pounds of Epsom salt over the years, # approved and find that it helps.  But who the hell knows, maybe it’s a placebo.  Maybe it’s just soaking in hot water. Workout of the Day Strength/Skill, Week 2 of 4 Deadlift Take 10-12 minutes to build to a heavy weight, approximately 75% of your 1RM.  Once you are at this weight, perform 3 heavy singles.  Rest 90-120 seconds between lifts. Front Squat 3 sets of 3, 75% of 1RM Conditioning AMRAP 12 Parking Lot Run 10 Burpees to PlateRead more