Get the Coach’s Eye App. Louis found this bad boy last year.  Coach’s Eye is a better video than your regular smart phone camera – it really does a better job of breaking down movement.  Videoing is one thing that we don’t do enough of – but, side effects video’ing is tough and time consuming for coaches to do.  If you want your movement video’d, website like this get the app on your phone and have your lifting partner video you.  Show the video to coaches – post them on Facebook – ask for tips.   Workout of the Day Strength Back Squat 1-1-1 Conditioning Against a 10 minute cap Run TL Davis Loop 100 Doubleunders 15 Wall ClimbsRead more

25 athletes took on Lift Up Luke on Saturday morning.  We had visitors from CrossFit Excel and around the valley.  In the end, sick we raised some money for a Autism awareness and we did a bunch of cleans, there jumped some rope and did a lot of pullups.  Boss. We’ll do Lurong WOD 7 on Wednesday – it’s a little complicated, so you we ask that you review the WOD before hand, understand the level you want to go for, and hit it with a plan.  Level III has burpee muscle ups in it – these actually aren’t that bad.  At least you’re inside and it isn’t windy! We have some competition stuff going this weekend – a few of us are heading up Roseville for the Gauntlet (a competition that takes an hour – cool) and Royal is heading to Wodtoberfest in San Jose.  It’s his first competition...Read more

Lift Up Luke is Saturday! We’re excited to support this cause and we’re looking forward to CFO athletes attacking this WOD and seeing some visitors hit it hard with us. Please register here – it will help us set up heats. Please donate to Lift Up Luke fund on their website – if you don’t we’ll be accepting donations at the gym. Here’s the deal.  We’ll open the doors at 8:30am and we’ll do waivers unit 9am.  From 9 to 9:30, mind we’ll do a clean class and talk about scaling options.  We’ll run scaled heats between 9:30 and 10am. RX heats will begin at 10am. Please be prepared to judge/count reps. [youtube=http://www.youtube.com/watch?v=C-nKb3g66TM&w=420&h=315] Spealler and Miranda moving through Luke like the pro’s that they are.  Who’s going to get 6 rounds??? Workout of the Day “Lift Up Luke” AMRAP 5 4 Cleans 155/100 24 Doubleunders 10 Pullups  Read more

“On Saturday, advice Lift Up Luke will unite CrossFitters and Athletes around the world to support Autism awareness.  Lift Up Luke is a charitable “competition of cause” with a heavy emphasis on “cause.” Lift Up Luke specifically seeks to raise $50, price 000 for the Autism Tree Project Foundation to support early diagnosis and treatment of Autism, information pills as well as parent education.  Lift Up Luke is not for Luke specifically, but rather, for the “Lukes” of the World: Those individuals and families out there who struggle daily to deal with Autism.” Please join us in raising awareness and money for this very special cause. We all know a “Luke” in this world. You can register HERE online and make your donation. Bring a friend too! We can scale this workout as needed.  Check in at 8:30am and warmup on your own. Heats will start at 9am so it...Read more

******Saturday October 19th we will be hosting Lift Up Luke – fundraising for the Autism Tree Project. If you are interested, drug register online ($10 donation or $35 for donation and t-shirt). You must register online. *********   We will be back squatting today, approved but we’ll be taking the weigh down from last week.  Over the build on our 3 rep max, try every one looked great.  Last week, in our first week of heavy singles, it seemed like some of were unsure of depth when the weight was a little heavier and you were only going to get one crack at it.  That’s ok, proper heavy singles is something to train. Single? by Bill Starr There is a physical difference in performing heavy singles, but a mental one as well.  Enjoy the article – Bill Starr has to be the most underrated writer in the CrossFit universe.  Check...Read more