WOD 3 Rounds for Time 400M run 15 Thrusters 95/65lbs 15 Chest To Bar Pull-Ups Workout notes: This workout tastes a little bit like the classic CrossFit workout “Fran”.  With this format you should be able to move from one movement to the next as they alternate between pushing and pulling. Focus on constant movement as […]

Strength 3-3-3-3-3 Weighted Dips Perform 5 sets of 3 Weighted Ring Dips and increase the weight across each set if possible.  Perform the movement strict and without weight rather than kipping if you are not quite ready for weighted dips. If you do not have bodyweight ring dips yet you can try them on the p-bars or use a band […]

[creativ_alertbox icon=”” colour=”theme” custom_colour=””] The New Year is always a time of change! In 2015 we will be losing one coach, but gaining two new coaches! Coach Drew has accepted a position in Chico and we are excited for him to embark on this new adventure! We are also excited to be welcoming two new […]

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]The New Year is always a time of change! In 2015 we will be losing one coach, but gaining two new coaches! Coach Drew has accepted a position in Chico and we are excited for him to embark on this new adventure! We are also excited to be welcoming two new fabulous […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! We are only open for a half day tomorrow and closed New Years day. We will return to normal hours on January 2nd! [/creativ_alertbox] Strength Overhead Squat 8-5-3-1-1-1-1 Work up to a strong effort 1 rep overhead squat, not necessarily a max effort lift but a challenging weight. Start light and increase weight for each […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note that we will only be open for a half day on Wednesday and closed Thursday of this week. We will return to normal hours on Friday![/creativ_alertbox] Skill 1 Round of 3 Minute Handstand Hold 3 Minutes Rest 3 Minutes Plank Hold Your score is the total number of seconds held at each […]

WOD CrossFit Open 14.1/11.1 AMRAP in 10 Minutes 30 Double Unders 15 Ground To Overhead 75/55lbs Workout notes: Give a strong effort for this now famous and once repeated CrossFit Open workout. Double unders can of course be scaled to single unders but consider sacrificing your total score to get through the workout with double […]

WOD 3 Rounds for Time 800M Run 30 Push-Ups 15 Hang Squat Clean 155/105lbs Workout notes: This workout will fall somewhere in the longer duration side of our spectrum but includes two movements that will be fairly anaerobic for most people. Split up the push-ups and cleans into sets that you can hopefully maintain to […]

Gym Closed Today