Saturday is Shoulder Day! 9am CrossFit 10 am Advanced Class Workout of the Day Overhead Single Arm Dumbbell Walking Lunge 3 Handstand Pushups Overhead Single Arm Dumbbell Walking Lunge 3 Alternating Dumbell Snatches Overhead Single Arm Dumbbell Walking Lunge 6 Handstand Pushups Overhead Single Arm Dumbbell Walking Lunge 6 Alternating Dumbell Snatches 9….12….15…. ...Read More
We have all been waiting for him – Colt has made his way into the world. Christine was a true champ according to Chance and Colt arrived Wednesday night weighing in at 7lb 4 oz. We are all so excited to meet him! Workout of the Day...Read More
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
