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Tickets for Regionals will go on sale today!! They will be held from March 24-26th in Santa Rosa at Sonoma County Fairgrounds. Come cheer on Kirsten and watch Nor Cal’s top athletes compete!! Get your tickets soon if you are planning to attend as CrossFit events tend to be selling out faster and faster these […]

Strength 1RM Squat Snatch WOD 5 Rounds For Time of 15 Kettlebell Swings 24/16kg25 Double Unders

Strength Deadlift 5×1 WOD 3 Rounds for time of 20 Burpees Over The Bar10 Power Cleans 135/95lbs

Remember, Tonight’s 5:30 class is Olympic Lifting! Regular CrossFit classes at 4:45 and 6:30! Strength 1RM Push Press WOD 3 Rounds of 1 Minute on each station. Rest 1 Minute Between Rounds Wall Ball 20/14lbsSit UpsOverhead Squats 45/35lbsPush UpsKettlebell Snatch  

Reminder that we have an 8 am class on Mondays and Wednesdays! Hope to see some of you there!  Strength Back Squat 5×1 WOD AMRAP in 15 Minutes 5 Dumbell Push Press 40/30lbs10 Weighted Step Ups 40/30lbs15 2-Count Mountain Climbers

Thanks to everyone who came out yesterday to celebrate the end of Open! You all made it such a great day! If you haven’t done 13.5 yet the last available time to do it will be at 10 am at CFD. Don’t forget to submit your scores by 5 pm!  Strength 1RM Clean WOD 400M […]

Open WOD 13.5 is going down today at noon! We will be BBQ’ing and celebrating the end of the Open after everyone completes the workout! Feel free to come even if you didn’t participate in the Open this year! The more the merrier! We’re so proud of all of you for all the work you […]

Strength 5×2 Back Squat 5 Rounds with 1 Minute on each station 1 Minute rest between each round. WOD Row for CaloriesWall Ball 20/14lbsPlank Hold

Strength 8×3 Strict Pull-ups Use as much resistance as possible without going to failure. WOD 3 Rounds for Time of  400M Run15 Deadlifts 225/155lbs10 Handstand Pushups

Strength  1RM Power Snatch WOD For time: 21-15-9 reps of Kettlebell Swing 24/16kgBox Jump 24/20″ This is a great workout to challenge yourself with a heavier kettlebell and a higher box.    You can add height to any box with plates.  Watch your step though, that first jump is going to feel really far away! […]