9am is Bring a Friend WOD. 10am is Advanced. Sean G AKA Superman We have some family business in the morning (Yay Finn!), order and Chance and Christine will run the show. Workout of the Day 9am Bring a Friend WOD Depending on attendance, this may be a partner WOD AMRAP 15 11 Push Press 75/45 8 Box Jump and Over Box 20/16 11 Sumo Deadlift High Pull 75/45 10am Advanced Snatch Practice Metcon 5 RFT 20 Pullups 11 Box Jump and Over Box 24/20 10 Handstand Pushups 11 Box Jump and Over BoxRead more

I wanted to take the time to beat our collective chests for some of the PRs (Personal Records) we’ve been smashing.  This is obviously not a comprehensive list, story and if I left a feat of strength off the list, PLEASE post it to Facebook. PRs and milestones should be celebrated and reflected upon.  They are also the entry to greater levels of fitness and achievement.  Make sure you take the time to think about all you have accomplished.  This stuff ain’t easy! First Muscle Up: Trevor A and Jen C First Kipping Pullups: Lauren D, Alicia C, Lara A, Jen C. I’d like to take credit for Denny’s pullups, but he came in pretty good at pullups.  Nice work, P90X… We have a BUNCH of you that are close on pullups! Keep plugging away.  I’m looking at you Conney! Vyctorria G, Jackie J, Ross A goes their first handstands....Read more

How to Boil Perfect Veggies.  We hope you Paleo Challengers are enjoying whole, information pills nutrient dense foods.  Do you find you’re eating more of certain foods, visit this site especially green veggies.  I am not a great veggie eater, pill but I’m working on it.  Maybe I suck at eating my greens because I come from a long line of bad veggie cookers.  Whether it’s boiled mush or microwaved to a crisp, my fore fathers (and fore mothers) cooked some awful veggies.  And don’t worry, none of ’em read my website, so they shouldn’t get their feelings hurt. Here’s an answer to on often heard Paleo question:  If you can’t have dairy, where do you get your calcium? *** Thanks to all of you, classes have been very full. Seriously, Thank you. We have a few things in the works for solutions to our space problem. Please be patient...Read more

I like to use AMRAPs for the gym.  We call these “Time Standard” workouts.  A race to the finish, buy rounds for time or “RFT WOD” is a “Task Standard” workout.  Task Standards are fun because, treat the faster you go, the sooner you finish. AMRAPs are a little different.  If you go out too fast, you may find yourself staring at the bar as you catch your breath.  AMRAPs teach pacing. One of my favorite things in CrossFit is saving that “little bit” for the end, and sneaking reps in as time expires.  When you’ve worked at the right pace, and the timer shows 30 seconds to go, and you bang out reps like a sewing machine to the finish.  It’s even more fun when you’re going head to head with your buddies, and you beat ’em out at the end of a WOD.  You gotta be a little...Read more

We’ve had some CFO athletes seek out Bowen Therapy in Modesto.  I have an appointment this week, troche and I’m excited to try someone close.  It looks like Freddy C. ended up with Judy Terwilliger and the folks at Flexibility Fit in Sacramento. It’s important to take recovery seriously.  I know I say this, pilule but I also know that my inattention to certain areas is what led me to injury.  As we strengthen our bodies, abortion we will likely develop imbalances around pre-existing conditions.  Without proper maintenance, we’re just asking for trouble. I’ll be holding a mobility clinic on Wednesday night  at 7:30 after classes.  We’ll review the roller, stretching, balls, bands and more.  It’ll last about an hour. Melissa hit a max of 75 for 3 reps on the weighted pushup! Workout of the Day Strength/Skill Pullup Improvement Work on bands, kipping, dead hang, chest to bar, weighted. ...Read more