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Workout of The Day – Wednesday

Five sets of unsupported seated strict press x 8-10 reps (sit on a box without back support and press the barbell from shoulder to overhead - take it from the rack or clean from floor first, then sit) Every minute, on the minute, for 18 minutes (6 sets): Minute 1 – 9 Strict Handstand Push-Ups (sub pike push ups on box or DB press) Minute 2 – 12 Toes to Bar Minute 3 – 12 Burpees

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Workout of The Day – Tuesday, January 17

Deadlift Set 1 – 50% x 8 reps Set 2 – 60% x 6 reps Set 3 – 70% x 4 reps Set 4 – 80% x 2 reps Set 5 – 90% x 2 reps 10 push ups between each set AMRAP 14 minutes of: 7 Deadlifts (225/155 lbs) 12 Box Jumps (24″/20″) 200 Meter Run

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Workout of The Day – Friday

In teams of two, with only one person working at a time, complete: 150 Tuck ups 200 Kb/Db swings 300 Squats 400 Meter Run, both partners hold weight as they run* 300 Squats 200 Kb/Db swings 100 Burpees Both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate returns

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Workout of The Day – Thursday

Take 15 minutes to build to today’s 1-RM Snatch Once you fail (when its heavy enough), do not keep retrying: drop the weight by 20-30lbs and do 3 sets of 2 snatches For time: 5 Shoulder to overhead (185/125 lbs) 10 Power Cleans (185/125 lbs) 15 Burpees Over the Barbell 600 Meter Run 15 Burpees Over the Barbell 10 Power Cleans 5 Shoulder to overhead (If you plan to scale the weight significantly, double the reps for the barbell exercises)

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Adding New Classes!

Starting this week we are adding new classes to the schedule! Monday and Wednesday 5:30 Barbell WOD *This class will not replace our regular 5:30 pm CrossFit Class Focused on olympic lifting - develop power, speed and overall strength Class taught by Maks and Herb Tuesday and Thursday 5:30 Boot Camp Class *This class is taking place of the Tuesday and Thursday 5:30 CrossFit class for now. Focus is on fat loss! Cardio Cardio Cardio! This will be out main endurance class

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