Tomorrow is Back to School, 2019! If you are competing, good luck! If you are helping, Thank you! If you are thinking of helping, please do! Doors open at 6:45am. Alan Sanchez and Good Day Sacramento will be at CFO for a kids workout at 7am. Volunteer briefing at 8am, athlete briefing at 8:30am The...Read More
Our Summer Individual competition is one day away. Caffeine & Kilos will be there with coffee and some sweet gear. We will also have Green Compass (CBD Products) and Taco Truck plates. I think soccer opening day is also Saturday, so let the battle begin for parking!!! In all seriousness, get there and get set...Read More
If you are volunteering, Alison will send you an email/text message by Friday with more information. Thank you for volunteering! We can’t put these events on without you, your patience and your sense of humor:) Athletes – Check in starts at 8am, athlete briefing will be at 8:30am. Then we will get the show on...Read More
Workout of the Day 8 Rounds 1 minute – row for meters 1 minute rest 1 minute – perform 6 thrusters, 5 hang squat clean and 4 thrusters 95/65 as fast as possible 1 minute rest Score is total of meters rowed and your fastest round of the clusterRead More
We have a slight change to “Elementary,” the first workout for Back to School. Due to space and time issues, we have removed the round of 600 meter is the RX Division. Elementary is now: Row 100m-200m-300m-400m-500m. Teens will continue with 100m rows, but 5 rounds. After each round, perform: 6 Power Cleans 5 Hang...Read More
It’s “Back to School” week! No, not for the kids, for CrossFit athletes! Our annual summer fitness comp kicks off on Saturday. This week, the workouts will do the job of prepping our athletes so they can crush the weekend. Then come see me play at Rivi’s…pretty please? This week we will clean grip deadlift...Read More
CrossFit at 9 and 10 – this can be scaled! Death by: 2 OHS 95/65, 1 Bar MU 4 OHS, 2 BMU Keep going up on the minute. When you cannot complete the work, rest 2 minutes and perform Death by: 2 Push Press, 1 TTB 4 PP, 2 TTB Keep going up…Read More
There have been some very tough workouts the last two days. The engine test of the clean/thruster/burpee and the heavy, heavy central nervous system zapper of the deadlift EMOM were some great challenges and we will see versions of them again. We will do our final wall ball workout this week. Giddyup. Workout of the...Read More
The heatwave will continue Thursday, so we will lift heavy. Workout of the Day OTM 20 5 Heavy Deadlifts Score is your biggest weight across at least 5 lifts. I recommend 65-70% of your 1RM. There is not enough time to switch weights like Monday. Try to stick with a heavy weight, like 315/225.Read More
Ok – it’s gonna be super hot tomorrow and I programmed a thruster suck-fest. I am going to adjust it ever so slightly. (Say thank you, Brian:)) Workout of the Day 11 1 minute Rounds 7 Power Clean 7 Thruster 7 Bar Facing Burpees Perform as many rounds as possible of the triplet. Work for...Read More
