Tuesday’s workout is a new 21-15-9 from CrossFit.com. They post a 21-15-9, you do the 21-15-9. It’s very interesting – we get a lot of inverted burpees and some kind of heavy deadlift. What is an “RX” version of this workout? Based on the video, I think the handstand must be free standing. So, kicking...Read More
Workout of the Day Strength Back Squat 3×3, 65% Take 8 minutes to warm up, then do your 3 sets. This should take 15 minutes total. 3 Push Press OTM 10 Conditioning 21-15-9 Pullups Burpees to touchRead More
We are meeting up at Knight’s Ferry at 9am to get going for the trail run. It is 3.5 miles total, but can be done with a specific time in mind or distance. If you can’t make the run but can come throw down around 10:15-10:30am, we will be doing a Hero WOD back at...Read More
Saturday morning we are taking it to the trail! 9 am sharp. If you aren’t able to make the trail run, you could meet us back at the gym around 10:1510:30am for a workout. Workout of the Day 5 Rounds for Time 15 Hang Power Cleans 95/65 15 WallBall Shots 20/14 Clean must pass below...Read More
We have some of my favorite abbreviations in effect for Thursday’s workout. Close Grip Deadlift becomes CGDL. That become Cig Dill when you sound it out. You want me to Cig Dill? The sumo deadlift high pull becomes SDHP. Sound that out and it becomes Sid Hip? Who is Sid and what happened to his...Read More
Don’t forget Saturday is our trail run! We will meet you out at Knight’s Ferry, in the parking lot near the Army Corps building. We will head back to CFO after for a WOD. Workout of the Day Strength Hang Snatch Build to a heavy single in 15 minutes Conditioning 3 RFT 400m Run 21...Read More
Axel Bar Workout – we have adjusted the weights! Rx is 135/95 – Our axel bars weigh 25 So RX is axel bar plus 45/10 for men on each side, 35 for women on each side Scaled/Teens RX is 95/65. Thats 35s for dudes, 15s and 5s for gals Scaled Teen is a Barbell, 65/45...Read More
Register for Peace, Love and Wods This is a strange time of year when it comes to programming strength for the gym. Holidays start coming fast, and people begin to travel. What’s more important than visiting family and friends? I’ll tell you what – building stronger legs!!! We will back squat every Monday until the...Read More
Come join us tomorrow at 11 am in honor of our Open Athletes. Bring your friends, your family and let’s enjoy the end of the Open! Workout of the Day AMRAP 5 30 Deadlift 20 Hang Power Clean 10 Shoulder to Overhead Rest 5 AMRAP 5 30 Pullups 20 Chest to Bar Pullups 10 Bar...Read More
