We are making a slight change to Milo. Instead of getting heavier, we will add one jerk after the third clean. Take your weight down by 20# from last week. The front squat will be a 2 second pause in the bottom. Workout of the Day “Milo” 3 Power Cleans & 1 Jerk – drop...Read More
On October 6th there are 2 great opportunities to get your run on. CrossFit Sonora is putting on their annual “Johhny 232” Fundraiser. It can be done individually or in teams of 4. Proceeds go to the Captain John T. Berger Scholarship Fund through the Sonora Area Foundation. Click here to register. That day is...Read More
It seemed like it was cooling off, but it’s gonna be a warm one tomorrow. We will run on Thursday – take care of your hands for tomorrow. Workout of the Day AMRAP 20 30 Doubleunders 20 Alternating DB Snatch 50/35 10 PullupsRead More
It’s been a minute since we have done Handstand Pushups. I wanted to add them back in small amounts, so this is your shot. We will do the weekly burpee AFTER the workout – so I will not adjust the time – it will still be 30 seconds on, 30 seconds off. CEO Greg Glassman...Read More
We will continue on with our thrusters, burpees and power cleans. We will start adding handstand pushup work on Tuesday. This week the thruster will go up by 5 to 10 pounds. As it has gotten heavier, drop the reps from 5 on the minute to 4. We will do 2 weeks at 4 reps,...Read More
DT is probably the most fun strategy workout. It’s a barbell workout, and it rewards smartly and efficiently breaking the workout. There are too many reps to go through completely unbroken, but you can go very big, but break smart. Like, 11 DL. Then 1 DL, into 8 HPC. Then, 1 HPC into the 6...Read More
Don’t forget – the A’s are playing on Saturday night, and we are coming in hot. And I am playing the Knights Ferry Saloon on Tuesday and Tri-Tipery next Friday night – no biggie. On Saturday, we will do a Open style workout – it’s awesome. It’s workout 3 from the Wodapalooza . More on...Read More
We are closing in on the end of Palindrome week. If you missed it, this week, or starting 9/10/19 until tomorrow, has dates that are read the same forward and backward. Did you feel lucky? Did you PR “Grace” or bring some bar muscle -ups into your first WOD this week? Some people think palindromes...Read More
