The Hotshots 19 Hero WOD has been announced!  It’s a tough one, case with lots of running, buy squats, cheapest cleans and even strict pullups.  It’s a 6 round WOD, and I would estimate a decent round at 6 minutes, 5 if you are fast on the cleans and good at strict pullups.  That means it’s at least a 30 minute WOD, possibly as long as 45 minutes.  We’ll run a heat at 9am and a heat at 10am.  We are asking for a $10 cash or check donation which we will send to the CrossFit Kids Foundation that supports the Hotshots charity. The timing of the WOD couldn’t be more appropriate.  As the Rim Fire burns, thousands of firefighters from around the west converge on an area so close to our homes.  Let’s “pass the boot” and support those that keep us safe!     Workout of the Day...Read more

Denny shared a story with me a few weeks ago.  He was squatting with Nick Pappas, price and was getting ready for a PR lift.  Denny may have been strategizing, when Nick told him “burn the boats.”  Nick told Denny that when Alexander the Great landed his army on a foreign shore, and the army griped, Alexander order the his own boats burn, giving his own army only one option fight or die.  Returning home was out of the question.  So, Nick wanted Denny to squat with the attitude of no surrender, make the lift or die trying. Now…Nick is Greek and he may have heard the story, but “burn the boats” has also been attributed to the Roman Julius Ceasar when he crossed the Rubicon and the Spanish Conquistador Herman Cortes when he landed in the New World such is history. What does this have to do with CrossFit? ...Read more

How to go #2 properly from wonderhowto.com.  Guess what?  Squat!  There is a video for the squatty potty, view which I had not heard of, but Alison has seen the squatty potty.   There 2 EXPRESS CLASSES TOMORROW: at 12pm and 7:30pm. For today’s conditioning WOD, if you finish 7 rounds in under 7 minutes, your score is your time.  If not, do as many rounds/reps as possible in 7 minutes.  This is a high box jump – scale to a height that allows you to move steady, but quickly.  Consider jumping up and stepping down. High Box Jumps:  Take extra care to warm up your achilles, ankles and calves.  As fatigue sets in, jumping gets tough, especially to a higher box.  Wear socks, shin thingies (not a technical) term, or event pants to protect your sensitive shins.   Tuesday’s are usually pretty crowded.  Please be prepared to run this...Read more

I said on Facebook that Wednesday’s benchmark WOD had squatting and it’s a sprint – any guesses?  C’mon folks, what is ed it’s “Fran!”  I’m excited to see how everyone does after a good cycle of front squatting. We’re considering moving the 5:30am classes to Mon, Tues, Thurs and Fri.  If you are a Zero Dark Thirty Warrior, let me know if you have thoughts. We’ll hold an express class this TUESDAY at 7:30pm.  That way it will not fall on a benchmark WOD day. We will hold one workout on next Labor Day, September 2nd, next Monday at 9am. We will hold a Lurong Paleo Challenge briefing at 7:30pm, next week on Tues – September 3rd.     Big shout out to Denny who is holding strong in 5th place of the Bounty Hunter Open. Denny has been off to the side, training and competing…you may have seen him get...Read more

9am Wall Ball, treatment Pullup & Jump Rope Triplet 10am 20 minute Snatch Session 50-35-20 Wall Ball Shots 20/14 Pullups Double UndersRead more