Caffeine and Kilos is this Sunday in Sacramento.  We have 3 teams competing -Brian, information pills Louis, ed Alison and Christine-, doctor -Trevor, Kelly, Bill and Vanessa, -Denny, Janet, Bob and Tricia-. Alison will be taping everyone for the Lurong Paleo Challenge.  She will be taping on Friday after the 5:30am class, during the 4:30pm class and on Saturday.   Workout of the Day Strength/Skill Deadlift, 12 sets of 2, 45 seconds rest between sets Week 6 of 6 Heavy, baby.  80-85% of 1RM. Please do not deadlift with the 15kg ladies bar.  We bent one last week.  You ladies are getting too strong. Conditioning AMRAP 12 7 Burpees to plate Run Parking Lot 14 Burpees to plate Run Parking Lot 21 Burpees to plate Run Parking Lot 28 Burpees to plate Run Parking Lot… Each round Burpees go up by 7Read more

We’ll have 5:30am on Monday, online Thursday and Friday this week.  No 5:30am on Tuesday. Also, cheap no express class this Tuesday night.  We’ll get back to them.  Promise. We will begin a 3 week Back Squat build.  Each session will consist of a warm up and then 3 sets of 3.  I recommend starting light, at 60-65% of your 1RM.  The goal is to increase by 10# each session, adding 60# over 3 weeks.  Ladies – increase by 5# every week. The Back Squat sessions should last 20 minutes or so.  10-15 minutes to warm up, then 3 heavy sets of 3 at the same weight.  Take 2 to 3 minutes rest between each set.  As the build continues, you may find you know your weights, and will be able to warm up more efficiently. We will squat on MONDAY and THURSDAY for the next 3 weeks.  Homies –...Read more

On Saturday, pills we will be focusing on 2 lifts – the Snatch and the Clean and Jerk. At 9am, search I will teach the lifts for about 2o minutes, visit web and then you will have about 20 minutes to build to a heavy single on each lift.  If you are new to CrossFit, please come at 9am. At 10am, we will warm up and take 3 attempts at the Snatch, then 3 attempt at the Clean and Jerk (after a thorough warm up).  I have mellowed, and it won’t be structured as a meet – just slamming bars and setting PRs.Read more

NO 5:30am Class on Friday. Saturday is a Total-ly CrossFit Day.  We will do the Olympic Total at 9 and 10am.  Each athlete will be given about 15 minutes to warm up, # sale then provide their opening lifts.  This will be an “informal” meet, but we want to have some fun and build energy with some big PRs. For Friday’s Snatch session, if you are lifting on Saturday, keep the lifts at 65%. Jake is getting jaked Workout of the Day Strength/Skill Snatch Receive in a full, overhead squat.  If pulling under the bar is an issue, keep the weight light and be quick. Conditioning 21-15-9 Squat Snatch 95/65 Chest to Bar Pullups 15 minute capRead more

We had TONS and Grace PR’s on Wednesday!  And a bunch of Clean and Jerk PR’s following Grace!  Fantastic effort and training is paying off in faster times and big lifts.  Even when exhausted. Schedule Change:  Starting next week, approved the 5:30am Class will be on Mon, Tues, Thurs and Fri.  No 5:30am class on Wednesday.  We will continue this schedule until the zombie apocalypse.  Or until we decide to change it again. With this schedule, we will try to do a weekly express class on Tuesday nights at 7:30pm. Due to coaches traveling, there will be no 5:30am class on Friday. Wallball Challenge is up to 10 reps. GHD Challenge update.  I finished a set of 36 yesterday.  Honestly, I cannot remember doing more reps than this unbroken.  I paused for the first time at 32 reps, caught my breath, and did 4 quick singles.  This was probably my...Read more