A reminder we will have 6am class tomorrow.  Next week will be another normal schedule time as well and then we will begin seeing the cadets from the County Sheriff’s Department again.  Thanks guys!   Tomorrow is a strength and Power component for our first piece and then a conditioning workout that will incorporate the … More Tuesday Power/Strength and Conditioning

My usual spots for cleaning products were nothing but dust and disappointment 😦  Luckily I learned from the mom to be continuously stocked and have extra.  I do wish I had more, but this will do for now.  Many CF gyms out there use floor cleaners like Fabuloso and other general cleaners, but our floor … More Cinderella Vibes

Given the current topic on the vast amount of closures due to the attempts to try and contain the Coronavirus threat, I planned to stay open as long as safety allows. On brighter news… here is a super awesome video our new media concierge!  Victoria has a hidden talent, and it is editor and director … More This Workout Is Filthy

Here’s another video, but this one is a bit different than the rest I like to recommend and share.  It just dropped about a couple weeks ago and watching till the end is alone, worth the watch.  Eddie Hall “The Beast” was a competitive strongman at an elite level.  When I say elite, he was … More Strongman Can Hit World Records In CrossFit

I can’t believe how many amazing squatters we have.  If I have to only choose one movement and that is the only movement I could train for the rest of my life, it would be to squat.  It is how you get stronger… and a foundational element that is so necessary.  You all grinded through … More Getting A Little Grippy

2 Weeks ago, on the 24th, we had a similar Back Squat training day, but with 2 sets of 15 reps. My idea on this was to initiate a stimulus and then increase that stimulus by adding a few more reps…. and using the same loads for both of these. Take your time with these, … More Lots Of Back Squats

On tomorrow’s workout you can either Power or Squat the Clean portion for the Clean and Jerks.  The only recommendation I would advise is to be intentional on your choice.  Whether you want to go lean on the side that you feel more comfortable and push towards the heavier weights that is great… as long … More Being Intentional

Anyone up for a swimming workout tomorrow?? I should have took a picture when I closed up tonight… Our indoor lake holds 6 full lanes.   4th Of March Year 2020 Strength  Build to a Heavy 3 Rep Split Jerk Conditioning Double Unders 100-80-60-40-20 Thrusters 25-20-15-10-5 @95/65

The first video is just for funzies! I enjoy going back and watching old footage that acts as a reminder of staying on course. There is an old wilderness technique people use to use, and still use today to do the same. They pick a landmark that sets them to the direction they intend to … More Staying The Course

We have been building the capacity, loading, and tolerance on the back squat.  Tomorrow’s percentages will be heavy, so try your best to build to our high prescribed loads and ride it out!  Don’t rush… take your time… and access what you know about being aggressive and explosive out of the bottom.  It’s about momentum … More Heavy Squats Are A Bit Like Life