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Strength EMOM for 10 Minutes [odd] Max Effort Strict Pull-Ups [even] 60 Second Plank Hold We’re doing 5 rounds of max effort strict pull-ups.  Your numbers will drop off as the EMOM commences but try to hold as many reps as you can.  Your reps do not have to be unbroken.  For folks that are […]

Strength Front Squat 8-5-5-3-3-3-3 Work up to a strong effort 3 rep front squat. Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up. WOD 5 Rounds for time 30 Sit-ups […]

WOD 5 Rounds for time Run 400M 15 Deadlift 225/155lbs 15 Burpees Over the Bar Workout notes:  If you are scaling the workout think about a weight that is no more than 60% of your 1RM.  Going unbroken isn’t required of course but if the weight you have chosen is so heavy that it forces […]

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 […]