After a gnarly heavy squatting WOD on Saturday, # buy I’ve shifted the front squat day to Friday.  Yes, # 40mg you will be squatting today – it’s bodyweight and fast, information pills not heavy. Monday will be hot – make sure you drink plenty of water and eat properly.  I sprinkle a little salt in my water or take a NUUN tablet a couple of hours before exercise to ensure I don’t completely flush my fluids when I start working. Clean and Jerk Monday, Snatch on Wednesday and Front Squat on Friday. We will be releasing the details for the inter gym competition this week.  It is called “Death by Barbell.”  Like the Open, it’s 1 WOD that will require strategy, skill and guts.  We will have a scaling option.  The first weekend will be June 27-28 – like the Open we will give you 2 days to complete...Read more

We are going to post the workouts for Friday and Saturday today while we have internet access. Hope you are all doing well! Friday Strength Shoulder Press 5 sets of 2 at 85% of 1RM MetCon Run T.L. Davis  50 Kettlebell Swings 53/35 10/8 Wall Climbs   Saturday 9am Front Squat Pull-up Double Under WOD 10am 10 Front Squat 185/135 20 Chest to Bar Pullups 50 Double UndersRead more

The 5:30am class will be on Wednesday and Thursday of this week. No 5:30am class on Friday. The rest of the schedule is the same for the week. Regular Schedule (no Wednesday 5:30am class) will resume next week. Thanks! The 9am class had bunches of fun with Chance’s warmup this morning! I think their favorite spot was the center square…Coach had to do a total of 15 burpees himself. Great creativity. Workout of the Day Strength/Skill Deadlift 1 set of 8, medicine 75% of 1RM Take 10-12 minutes to warm up to this heavy set.  Use 3s and 5s to get there. Conditioning 21-15-9 rep rounds of: Sumo Deadlift High Pull 95/65 Push Press 95/65 Box Jump 24/20  Read more

I was overcome by emotion following the final event of this years CrossFit Games Regionals.  Usually this happens after I get home and have some time to think about what took place – when I was strong, # 40mg when was I weak, who helped me through the tough times and how it went down.  Standing there, surrounded by friends that understand the sacrifice, the pain in the joy that comes from pure effort, I just kind of lost it.  I got to share some beautiful hugs with some beautiful people.  If I got to hug you, you know how I felt.  If I didn’t, but if you came to San Jose, watched on the live stream, saw a picture and thought it was cool, sent me a text or a message, or even sent a positive thought my way, I wish I could have shared a sweaty, teary hug...Read more