Friday is the going away workout for Coach Chris.  We will be starting the workout at 5pm and following the workout, we will have drinks and a barbecue.  I have 4 tri tips resting gently. The workout below is for the 5:30 and 9am.  In the evening, we will do this partner style, and there...Read More

*****The Farewell Workout for Coach Chris is at 5pm on Friday – it is the only evening workout on Friday***** Thursday’s rep scheme will be the same as Monday’s, but instead of the Squat Clean, we will Snatch. I am stipulating that you don’t HAVE to receive the bar in a overhead squat – but...Read More

This is the same as the Fight Gone Bad Protocol we used last week. I know I said we wouldn’t do Conditioning…but Come on.  There is a little bit of rest built in, but nothing is too heavy. If you can’t jump then step. Our App is live in both the Android and Apple iTunes...Read More

*** Class schedule is back to normal – but the 5:30am is going to be the coolest this week  *** Friday night’s events will be WOD’n in the USA. That is the right way to send off the elf proclaimed  “Most American Man in Modesto.” Workout will be at 5pm and it will be some partner...Read More

It’s perfect timing that the extreme temperatures coincides with a transition to heavy weightlifting.  I have been wanting to renew our focus on not only moving the heavy barbell, but doing so repeatedly.  That requires more time to warm up and to recover during sessions.  Starting this week, expect to see multiple attempts at lifts that...Read More

Saturday’s workout is a version of a complex we did last week.  As last time, I will recommend a weight, but don’t worry about an RX.  The goal should be to complete about 20 rounds.  This can be a round a minute.  Ideally, you will hold onto the bar for the entirety of the complex....Read More

This is the last day of lifting heavy for a bit. We lifted with South Tahoe CrossFit….at some crazy elevation today. Looking forward to being back in the valley to workout:)                 Workout of the Day Strength Max Effort Back Squat Conditioning 7 Rounds for Time  10 Toes...Read More

Attached is a video explanation of CrossFit and at the end, is Glassman explaining CrossFit to it’s core.  This is a OG as it gets.  The workout took place in the parking lot of the original CrossFit gym in Santa Cruz. Speaking of fights, Conor MacGregor and Floyd Mayweather agreed to fight.  My question, what...Read More

*** Abbreviated schedule this week – NO 6:30pm CrossFit, All Access or Kids & Teens***   Take ample time to warmup. You may want to make a few attempts in the 75-85% range. Once you get above 90% you may not have many bullets in the gun. Make sure once you get 85% and above...Read More

*** Abbreviated Week – No All Access, Open Gym or Kids & Teens*** This is a version of a workout we did a few months ago …before the Open.                  Workout of the Day 27-21-15-9 Power Snatch 95/65 Wall Ball 20/14    Read More