Please Be On the Look Out (BOLO) for Gina’s wedding ring. She lost it yesterday in the morning. Platinum band  & gorgeous diamond. It fell out of her bag that was on a bench. Thursday’s workout is a hero workout dedicated to Firefighter Scott Deem, who was killed during a 4 alarm fire in San...Read More

Summer Slam is here again! It is comprised of basic CrossFit movements: things you would see in the Open. It’s an excellent format for beginners and advanced athletes.   If you are new to CrossFit and looking to get better at competing, you will be very familiar with the Thruster, Pullup, Deadlift, Burpee and Squat...Read More

U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by...Read More

This will be an abbreviated week – Tuesday is the 4th of July. We will have one workout – Hero style at 9am. We will Clean and Jerk on Wednesday and Squat on Friday. For Snatch work, we highly recommend you receive in the Overhead Squat position.  If this is a battle, I suggest you...Read More

At 10am on Saturday, we will see Sarah, John, Johnny and Lucas as they set off on their next adventure in Grass Valley.  We are working out at 10am, with a workout that fits to a lot of Sarah’s strengths.  It is easily scalable.  Hang out after the workout for a little Lua, CFO style...Read More

This is a little bit different of a strength session. I recommend going as heavy as possible on the shoulder press. It may happen that you maintain that weight throughout the entire session.  Like some of the other sessions, post your best press, push press and jerk. This isn’t a great 1RM session. But it is...Read More

On Tuesday night we had the pleasure of meeting Justin and Clarissa Hall of Featherhead Farms. Located right around the corner on Claribel and Langworth, Justin and Clarissa are a breath of fresh air. They were able to teach us about their pasture based farm where they raise happy, healthy chickens, turkeys and pigs. Their...Read More

On Wednesday, we will be doing a workout for a cause, and it’s a heartbreaking one.  Alison and I have friend from 8th grade that is a coach at CrossFit Worthington in Columbus, Ohio.  A family at her gym, Ben and Allison Kraft, lost their 6 year old son, Jude, in an accidental public pool...Read More

On Tuesday night we will get down and dirty with local farmers Justin and Clarissa Hall. They are the owners of Featherhead Farms. They are going to come out to answer any questions you may have about their chickens and also show us how to spatchcock a chicken (that’s right) and cut up a whole...Read More

Th video explains this workout perfectly.  Like the Shoulder Press/Push Press/Jerk workout las week, you will need to know what your final lift is, and plan/strategize to go up in weight on each of the 15 lifts. Like last week, we will do another 5-3-1-1-1-1 Clean workout on Wednesday, but the squat portion will be...Read More