“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

I love some competitive exercise, rx but the thing I love the MOST is when people get out there and apply their hard earned fitness.  Today’s story comes from Scott Worthington.  Scott is a tough dude and he’s out there having adventures and challenging himself in one of the earth’s most beautiful playgrounds – Yosemite. Made it to the top of Half Dome on Tuesday Sept. 24. A buddy and I backpacked straight up The Mist Trail to Little Yosemite Valley the night before and then climbed The Rock and then back down all the way to the Yosemite Valley. On this trip I felt so much better than the last time a few years ago in terms of leg strength and upper body on the cables. Plus the cardio vascular. Thank you for your coaching these past few months…I really didn’t think this 54 year old guy would ever...Read more

9 teams (18 athletes) took on the Helen Meets Grace partner WOD at CrossFit Excel Friday night.  It was a well run, more about fun event.  CrossFit Excel did a great job “pinking out” their gym and kept it lively with fun announcing (Danny Lehr was mc’ing – homie loves to talk), # approved cool heat prizes (bras!) and a fun, Friday Night Lights atmosphere.  We look forward to more events in the future. CFO athletes did great.  Alison and I took second to friends of CFO Seth and Jill Burford in the mixed partner division.  All CFO athletes did serious work, moving quickly and crisply, displaying team work and everyone finished the WOD.  Lurong WOD 6 is Wednesday – Double unders to open, then 5 rounds of power cleans and ring dips.  KInd of like the classic benchmark Elizabeth. On Saturday, we will take on “Lift Up Luke.”  Luke...Read more

Barbell for Boobs is at CrossFit Excel in Manteca on Friday night.  The heats have been posted – it looks like it might be a long night, sales so be prepared. We will have a make up for Lurong WOD 5 at 5:30am Friday morning.  Classes are regular schedule for Friday. We will move Saturday classes back a half hour on Saturday – 9:30am and 10:30am.   Workout of the Day AMRAP 20 Run 200m 20 Kettlebell Swings 53/35 Run 200m 20 Pushups  For the Remaining time, work up to a heavy Snatch.Read more