If there was any doubt, this web the first CrossFit benchmark WOD for us is Fran.  We haven’t done Fran in quiet awhile – but we have done some gnarly Thruster WODs and and some gnarly pull-up WODs.  My advice – try to eat as clean as possible in the lead up.  Fran is, troche and should be, a lactic acid burner.  Usually that means that your stomach could get a little churned up.  I would recommend not eating 2-3 hours before the effort.  Better to go in hungry than with a belly full of a Chipotle double, or you are really strong, triple meat burrito. Second, if you have been doing CrossFit a while, and can do a good chunk of pull-ups, like more than 5, you should attack this less with strategy and more with intensity.  Go fast, push your limits and transition as fast as possible.  The...Read more

On Friday Evening we will be hosting a fundraiser for the Leukemia and Lymphoma Society’s Team in Training. Please join us to raise money for the Leukemia and Lymphoma Society. Nichole LeAnn Lucas (friend of CFO) has been hard at work training for the 100 mile team bike ride throughout the Tahoe area this summer for her Team in Training Group. She has asked for our help to raise money so let’s help out! She is looking to raise $2500 by May 20th and is over halfway there. Your donation dollars directly go to supporting and caring for patients, case Grant research and bringing new drugs and/or treatment. There will be a 50/50 raffle and of course hanging out after. The gym will be open at 5:30pm and heats start at 6:30pm. **THERE WILL NOT BE A 4:30pm or 5:30pm CLASS*** Please share this event! If you bring someone who has...Read more

Over the next week, information pills we will continue to test some of our current numbers.  Monday we will test the Shoulder Press and Push Press after our recent 8 week Press Complex. Tuesday will be the Push/Pull OTM 12. Wednesday will be a Max Effort Front Squat following our Back Squat build. Thursday will be a mashup of some of the WODs we did last week.  Here’s a hint – it was the 2 hardest ones.  Guess away. Friday will be Max Effort Overhead Squat – testing not only the Squat strength you have developed, sale but the overhead position In the coming weeks, we will incorporate a new strength plan, but we will also be doing a named benchmark every week.  This is an excellent, maybe the best way, to test your progress.  Any guess as to which WOD we will start our Benchmarks with??? Workout of the...Read more

Tomorrow will be the first “normal” Saturday in a long time.  If by normal you mean working ridiculously hard and trying to get Robin into the CrossFit Games. 9am WOD 5RFT 10 Power Cleans 135/95 15 Pushups 10am WOD Snatch Max Effort AMRAP 5 5 Muscle Ups 10 Cleans 155/105 Sub for MU is DipsRead more

In case you missed it, website due to the Master’s Qualifier WODs – Go Robin – we move the Knight’s Ferry WOD to next month.  We will have a normal class on Saturday – 9am and 10am.  At 10a, sildenafil we will do the Master’s Snatch WOD and the MU/Clean WOD. COMPLETELY NON FITNESS RELATED MATERIAL AHEAD One of my favorite movies as a kid was Ferris Bueller’s Day Off.  I loved his irreverence and sense of fun, symptoms even if now I kind of think he is a jerk.  But my son dropped a theory on me – that Ferris did not exist – he was a figment of Cameron’s imagination.  Don’t believe this theory?  Read this.  Or do a google search on Ferris/Fight Club Theory.  If you would like to discuss this with me in person, PLEASE, talk to me about Ferris.  I dare you to watch the...Read more