Due to the holidays there will only be one class this Wednesday at 8 am, be prepared for a fun 4th of July workout!   A.  Back Squats – 3 x 10 @ 73% w/2 Min Rest  B.  Single Leg Box Jumps – 3 x 5 (R/L) w/60 Sec Rest  C.  5 Rounds AFAP  25...Read More

Only one class at 8am today due to the California Seminar from 10am – 4pm   A.  Snatch – 7 x 1 w/2-3 Min Rest  B.  10 Min AMRAP  Cindy  5 x Pull-ups 10 x Push-ups  15 x Air squats  Immediately followed by…  2K Row  C.  At home WOD  10 Min AMRAP  5 x Burpees ...Read More

2008 CrossFit Games Deadlift WOD…can you go this fast?  [youtube=http://www.youtube.com/watch?v=OSBiayyfTT4] A.  Back Squats – 8 x 3 @ 85% w/2-3 Min Rest  B.  2008 CF Games Deadlift WOD  5 Rounds AFAP  5 x Deadlifts @ 275lb/185lb  10 x Burpees  C1.  Hollow Rocks – 3 x 20 w/30 Sec Rest  C2.  Supermans – 3 x 15...Read More

New warm-up before any squat session…. [youtube=http://www.youtube.com/watch?v=6g3QbH_i2VU&feature=related] A.  5 Sets Unbroken  30 x UB Double-unders  20 x UB American Kettlebell Swings @ 2 pood/1.5 pood  10 x UB Push Presses @ 135lb/95lb  Rest 5 Mins and then…  B.  5 x ME 300M Row  -Work/Rest Ratio 1:2 -Post results under comments  Read More

A.  Back Squats – 5 x 5 @ 80% w/2-3 Min Rest  B.  20 Minute AMRAP  5 x Muscle-ups or Strict Pull-ups  10 x Wallballs @ 20lb/14lb  400M Run or Row  C.  Group Mobility  -Post results under comments Read More

-Don’t forget about our awesome Kettlebell class at 5:30 pm run by RKC Certified instructor Cory Felderman, and Kids class run by CF Kids Certified Jen Grenell and Julie Carish at 6:30 pm Tuesday evening!   A.  Clean & Jerk – 7 x 1 w/2-3 Min Rest  B.  HSPU – 3 x ME w/2 Min...Read More

Your daily dose of Testosterone…this is almost 500lb…  [youtube=http://www.youtube.com/watch?v=Iui94VWFhnA&feature=related] -There will only be an 8 am class this Saturday due to the California Strength seminar starting at 10 am.   –Inov8 shoe order will be placed at the end of this week.  If anyone is interested in a new pair of Inov8s, sign-up sheet is...Read More

A.  Back Squat – 8 x 3 @ 80% w/2 Min Rest  B1.  Sumo Stiff Leg Deadlifts – 3 x 8 w/60 Sec Rest  B2.  Ring Rows with feet on the box – 3 x 8 w/60 Sec Rest  C.  10 Min AMRAP  1-2-3-4-5-6-7-8-9-10-11….  Thrusters @ 135lb/95lb Bar Facing Burpees  -Post results under comments  Read More

A1.  Power Snatch – 5 x 3 w/2 Min Rest  Optional Squat Cycle  A2.  Back Squat – 8 x 3 @ 80% w/2 Min Rest  If you aren’t planning on attending Saturdays classes but would like to stick to the back squat cycle, perform the back squat cycle in place of the Power Snatches.  B....Read More

A.  3 Sets  20 x UB Wallballs @ 20lb/14lb  30 Sec Rest  20 x UB T2B 60 Sec Rest  -5 Min Rest  B.  3 Sets AFAP  200M Row  10 x Burpees  -5 Min Rest  C.  3 Sets AFAP  30 x Alternating Pistols  30 x Double-unders  -Post results under comments  Read More