The Benchmark WOD for Wednesday is “Rahoi.”  Rahoi is a hero WOD, approved and is special to me because the man it is named for worked for my agency.  Greg Rahoi was a member of the FBI’s Hostage Rescue Team, # 60mg what we call HRT.  Recently, members of HRT apprehended Dzhokar Tsarnaev, a suspect in the Boston Marathon bombing.  A senior agent once described HRT as “Olympic athlete’s with guns.”  Having met a bunch of them, it’s a fair description.  Men like Greg Rahoi spend years training, deploying to far corners of the country and the globe to uphold the law, to do what others can’t or won’t in the most dangerous environments imaginable.  Greg Rahoi died in a training accident.  The truth is that the men and women serving on HRT, and other units that demand great sacrifice – military, law enforcement, fire service and more – most...Read more

Tuesday night at 7:30pm is the Competitive CrossFit meeting.  I hope to see you there. “The Other Total” is Saturday – Max Effort Clean, stuff Bench Press, and Overhead Squat.  Come in, lift heavy, and ring the bell. Also, Saturday night is the CrossFit Oakdale at the Modesto Nuts. Denny and I travelled to Southern California to take in the CrossFit Games.  We met up with Trevor and Justin E who were both checking it out as well.  We ended up meeting up and hanging out with a bunch of great people over the course of the 3 day event. So what about the CrossFit Games?  They are amazing.  The size of the event, the attention to detail on nearly every level, the scope, the athletes and more is just mind boggling.  5 years ago, they were doing this event in THE DIRT in someone’s backyard.  Now they you can...Read more

Another CrossFit Games is in the books. If you are under the CrossFit Rock, treatment Rich Froning, online Jr. took first for 3rd year and Sam Briggs won it for the women.  Make sure to check out the archived footage. The “Worm”, the one armed snatch, and a ton of motivation can be seen on the Games site. I am sure Brian will break down the weekend for you…I could tell he was as giddy as a schoolboy through texting this weekend. Wednesday we will be seeing “Rahoi” as our benchmark WOD. Thursday 7:30pm Express Class – 30 minutes Alison will be putting in the final headcount for the Modesto Nuts Baseball Game tomorrow morning. If you want in, text 345-4380 or send a message to her on Facebook. $13 includes seat plus 90 minute tritip buffet. It will be Star Wars night and kids can dress up, run bases after...Read more

I have until Monday to put in the final headcount for the Modesto Nuts Game. Let me know if you are interested. 90 minute all you can eat tritip buffet and seats in the upper box section. Saturday August 3rd at 5:30pm. It is Star Wars night and there will also be fireworks after the game.   9am – Deadlifts  Read more

There is no 5:30am Class on Friday morning.  Sorry for the inconvenience.  We’ll be back in full force next week after the Games.  With all new ideas.  Muhahahahah! I would like to hold a competition meeting.  I’m thinking Tuesday at 7:30pm.  We’ll discuss training ideas for the 2014 season, doctor competitions coming (like Caffeine and Kilos) and more.  Even if you’re not interested in competition, discount but are thoughtful about getting better and more fit, more about I hope to see you there.  Plank hold is up to 4:30 minutes.   Good depth. Check.  Color coordinated.  Double check.   Workout of the Day Strength Push Jerk Build to a heavy Push Jerk in 15 minutes.  Work from the rack.  Conditioning 10 Push Jerk 20 Pullups 8 Push Jerk 16 Pullups 6 Push Jerk  12 Pullups 4 Push Jerk 8 Pullups 2 Push Jerk 4 Pullups Men – 165, Ladies –...Read more