This weekend we will be heading to Knight’s Ferry to WOD outside. Please RSVP if you are coming so we can plan accordingly. We will meet at the parking lot that is up top, treatment across from the rafting parking lot. On Sunday we will be closed. On Monday we will be having a 9am...Read More

This weeks CrossFit “Girls” Benchmark is “Grace” – 30 Clean and Jerks at 135/95 for time.  We play with this weight all the time, information pills the thing about this WOD that may be different is the time domain – if performed well, # 100mg if can be done in 1-2 minutes. Just a word...Read More

Alison and I just got back from our renewing our CrossFit Level 1 status.  It was a fun weekend – CrossFit straight from the spigot.  We got to do a sweet burner on the end of Saturday and wanted to share it with all of you. The Benchmark Girl for this week is Grace –...Read More

Alison and I will be be at NorCal CrossFit renewing our vows, page er, rx renewing our Level 1 Certification.  Micayla, aka, MiKilla will be holding down the 9am.  10am – I will give you some ideas, but I hope you get nasty. Workout of the Day 5RFT 15 Deadlift 185/115 15 Toes to BarRead More

Originally, # I planned the Cleans to be Squat Cleans in the Conditioning piece.  But we have done a ton of leg stuff this week.  So, I will leave it up to you – if you want to squat the barbell, go for it.  If your legs are all spicy like mine, Power Clean that...Read More

Thursday’s WOD is a Barbara-esque rep scheme – 5 sprint triplets with 3 minutes rest between sets.  If the first round takes you longer than 5 minutes, price but you are able to complete the movements as prescribed, you will need to scale the reps down – maybe 15/20/25.  Ideally, visit this site the working...Read More

In case you haven’t noticed, pharm the fridge is LOADED with a new batch of eggs from Stueve Dairy. There are smalls for $4 or Jumbos for $7. These eggs are local from free range, medications pasture raised chickens. If you haven’t had a chance to try them out come in and I will give...Read More

This weeks Benchmark “Girl” is “Elizabeth” – a 21-15-9 couplet of Cleans and Ring Dips.  To me, # sale Fran, Diane and Elizabeth are the true 21-15-9 tests.  Fran is a weightlifting pushing movement with a gymnastic pull, Elizabeth and Diane and weightlifting pulling movements with gymnastic pushes. There was some argument in the old...Read More

This marks week 2 of our new strength program. A couple of tips. If you did the lifts last week, prostate you may add 5-10#. But…you should not be missing lifts.  This is an opportunity to perfect movement with moderate weight.  Except for the squats.  Sets of 8 are hard.  I’m not saying you should...Read More

Some good non-barbell fun after a week of tough barbell WODs on Saturday. Classes at 9am and 10am – at 10am, advice I have a WOD I would like to test out.  It’s  a sprint, sales so if I have any takers, click be a little warm. Workout od the Day 4RFT 21 Wallball Shots...Read More