Trying something different… We are looking for a FAST pull down under the bar. The lack of hook grip should create “smooth acceleration” during the pull. Not moving our feet allows us to pull down under the bar “immediately after or right before full extension”. FAST is key here. Watch the video. See what...Read More

Top in performers in each division of DBB: Sarah Sarah had the biggest overall improvement, and beating her previous time by 5:13 MINUTES!!!  Sarah was a pretty fit lady coming into this challenge, but I’m not sure she’s as awesome on the barbell as she in in other aspects, like bodyweight.  Well, she’s put in...Read More

5 Rounds for time 15 Deadlift, web 12 Hang Cleans, dosage 9 Front Squat and 6 Shoulder to Overhead, physician 135/95 or as we know it, Death by Barbell (DBB).  It’s a nearly perfect WOD that came from CrossFit.com in 2009.  As far as barbell WODs go, there is nowhere to hide, as it tests...Read More

I promise I’ll have the Death By Barbell review up tomorrow night.  We just had a bunch of updates we had to get to… Tuesday night at 7:30p is the Whole30 Nutrition Briefing Wednesday night at 7:30 is the Woman’s Hormonal Briefing Thursday night at 6:30 is the Handstand Skill Session – during what is...Read More

Congrats to Vanessa W, advice who qualified for the 2015 Boston Marathon by running a 3:32 marathon today in Santa Rosa. For those keeping score, about it Vanessa has survived 2 natural disasters and 1 terrorist attack since 2012. I’m not trying to make light of these insane situations, diagnosis but it’s crazy the things...Read More

I am sure Brian will have a great breakdown post on the final of Death by Barbell. BUT since the party is still going on, pill and I need to post I will tell you that there were 14PR’s throughout the day. We had people PR by reps, by time and just by finishing. The...Read More

You have put in the work.  You’ve “Milo-ed” for weeks to improve your Cleans, decease you’ve squatted again and again, capsule and you’ve pressed over and over.  You have a strategy and you’ve tested it.  Now is the time to let ‘er rip.  Death By Barbell is Friday! DBB is the workout of the day...Read More

Time to register for “Hewell”! $20 donation will be your entry fee. All raffle ticket sales and entry fees go to the family of fallen SPD Officer Scott Hewell.  We have had some items come in from RokFit and Rogue to be raffles off. As well as 2014 Reebok Games items. Please help us make...Read More

Next week is CRAAAZY busy so we thought we would give you a heads up so you can plan your week….you know… because it revolves around CFO, mind right?  Tuesday August 26 – 7:30pm CFO’s Whole30 Challenge Meeting Let’s take 30 days to not cheat, check eat real food and curb our cravings for sugar, clinic...Read More

**** Registration is now available for the Fundraiser in support of the family of Stockton Police Department Officer Scott Hewell. $20 donation for the event. ****   Cindy – perhaps the most simple, pills elegant test of fitness in CrossFit.  Pull, website like this Push, nurse Squat. 5, 10, 15, 20.  The more fit you...Read More