So I screw up once…maybe twice a year. If you didn’t notice, I screwed up the sequencing. But it will be fine. We will all be a little bit more fit. We will still lift heavy.  On Saturday., Sunrise Feed & Supply will be having a Bee Day! It sounds like a fun event and they will...Read More

Thursday’s workout  is heavy, relatively low rep affair.  Much like 17.3, you will need to make heavy, technical lifts with a heart rate that will become more elevated as the workout goes on.  If you are able to sling 185/115 around, this will be a fun smash.  If you think 185 is makeable, but it...Read More

  “I’m a Sponge, You’re a Sponge”    We truly are like sponges.  We absorb all kinds of things throughout a day: food, thoughts, emotions, water, lactic acid (like when we work out).  So if we are like sponges, then we MUST wring ourselves out at least once a day, every day, to ensure that...Read More

On Saturday, we will be re-tackling the “Kawika” hero workout.  This comes from Pacheco Valley CrossFit and honors Mario DeLeon, who was killed in Iraq in 2007.  SGT Deleon was from Petaluma and this workout was suggested by Coach Sarah last year. Let’s work hard and honor a local hero! Workout of the Day Strength/Skill...Read More

This is week 2 of our current weight training program.  Like I said last week, we will move the lifts around, but keep the rep schemes the same during the week – Monday’s are our 5 sets of 3 days. Last week, our bench press day on our light day (3 sets of 8) –...Read More

If you are headed to the Rodeo, you might want to get your fit on first. We gotcha.  Workout of the Day 9am & 10am 8 Rounds For Time 25 Foot Front Rack Walking lunge 95/65 8 Power Cleans 95/65 25 Foot Overhead Walking Lunge 95/65 8 Bar Facing Burpees At 10am we will do...Read More

Mario “Kawika” DeLeon was born on May 11th, 1980 in San Francisco, CA. Kawika lived in Petaluma, CA and graduated from Casa Grande High School. He was an Army Sergeant of the 18th Infantry. His life was lost on April 16th, 2007 and he is survived by his wife Erika DeLeon and son Keoni.  Even...Read More

   You Gotta Stretch It Out After some days of fantastic fitness, you might feel like  you’ve been hit by the CFO Mac Truck.  It’s all sore, and stiff and you find yourself doing a stellar dance break of “The Robot” without an ounce of effort.  When this happens, you need to stretch it out. ...Read More

Wednesday is our first bench session on the new strength program.  The first 3 weeks will likely be a feeling out process for this lift as we haven’t tested for 1RM in a bit.  I suggest something below bodyweight for this session, unless you are a benching machine. For the workout, you will notice we...Read More

* Get ready for some lovin’ words from Coach Sarah. We love hearing outside of the gym wins but don’t always get to see them first hand. How has CrossFit helped your life? Everyday or extracurricular activities.  TELL US ABOUT IT! My first Johnny Boy My hubby John has always kept Crossfit to what it...Read More