As some of you have heard Lia has accepted a new job that will sadly (for us) require her to move away from Davis. We are so happy and proud of you Lia! You’re positive and easy going presence around the gym will be greatly missed! Lia will be at the 11 am Sunday class. […]

Strength 1 RM Jerk WOD 3 Rounds for time of  10 Push Press 135/95lbs400M Run

HAPPY BIRTHDAY OLIVIA!! If you see Olivia at the gym today make sure to wish her a happy birthday! To celebrate Olivia’s special day we’re giving you 2 WOD’s to choose from! The classic named WOD “Cindy” or her scaled up sister “Mary”! Have fun guys! Skill 3 Rounds of the following. 1 Minute cumulative of […]

Skill/Strength EMOM for 10 Minutes 3x OHS Working from the floor perfom 3 Overhead Squats.  You may Snatch or Clean the bar to get it into position. WOD AMRAP in 15 Minutes 60 Double Unders15 Snatch 75/45lbs10 Toes To Bar

Strength 3RM Push Press WOD 5 Rounds For Time of  5 Front Squat 185/135lbs10 Clapping Push-Ups200M Run

Remember our 5:30PM class is dedicated to Olympic Weightlifting.   CrossFit classes are at 4:45PM and 6:30PM Strength Deadlift 5×3 WOD AMRAP in 8 Minutes 3,6,9,12,15,18,21… of  Kettlebell Swing 24/16kgBox Jump 24/20″

Strength 8 x 3 Weighted pullups Use as much resistance as possible. WOD AMRAP in 3 Minutes of Burpee Pull-Ups AMRAP in 3 Minutes of Wall Ball 20/14# AMRAP in 3 Minutes of Row for Calories  

Strength 1RM Squat Clean   WOD Run 800M75 Air Squats50 Push-UpsRun 400M50 Air Squats25 Push-UpsRun 200M

Pull, Pull, Pull! Complete the following in any order: Row 1000M (For Time)Complete two Rope AscentsComplete 30 total Pull-Ups (any style) WOD “Picnic Day Pyramid” 10 Box Jumps 24/20″20 Kettlebell Swing 28/20kg200M Farmer Carry 28/20kg40 Box Jumps 200M Farmer Carry20 KBS 10 Box Jumps

Strength Deadlift 5×5 WOD AMRAP in 10 Minutes of the following 10 Hang Power Cleans 135/95lbs200 Meter Run