Tuesday 12/12


Being strong is cool.

Deadlifts make you stronger.

Come in and be cool today (just don't let your back look like the ladies in the video below).

Monday 12/11


Thruster @ 95/65
Pull Up

For a workout like Fran, it's important to know what you're getting yourself in to. The goal today is to keep moving AS FAST AS YOU CAN the entire workout. We'll do some things in the warm-up today to help you feel what we're after but ultimately it's going to come down to your ability to deal with the discomfort that will undoubtedly come if you go as fast as you should.

Satruday 12/9


Come join us at the park for a 10am workout (so it'll warm up a bit!)

Friday 12/8

Max distance Broad Jump

2 Min max double under

30 Muscle ups for time

*** REMINDER ***

We are hosting a CrossFit Kids course this weekend so the gym will be closed Saturday and Sunday. 

Today is a fun sort of 3 fitness tests type of day. Two of them involve jumping, though is very different ways and the other one is a test of upper-body gymnastics ability.

What this really means is that today we'll be both testing and developing your explosiveness (through the broad jump), your coordination and stamina (through the double under) and your gymnastics ability (through the muscle up). 

All the fitness for a great Friday!

Thursday 12/7

3 Rounds for time:
300m Row
30 GHD Sit Up
30 Walking Lunge Ste

The 12 Days of Fitness Challenge is upon us... to participate and be entered to win some great stuff at the Winter Formal follow the link below and fill out a Goal Setting Form. https://docs.google.com/forms/d/e/1FAIpQLSc8Lldpover7f3Tw1jMV8t-8oHsZ-95CuPwU6tTNDBNEnLlLw/viewform?usp=sf_link

Tomorrow will be a good start to your challenge if you haven't already begun!

Wednesday 12/6


Dynamic Effort Upper

10x3 Bench Press against bands @ ~50%

2x7 Bench Press

Bench Press for load:
#1: 7 reps
#2: 7 reps


2x20 Tate Press
2x20 DB Floor Press
2x20 Skull Crusher




Monday 12/04

Five rounds for time of:

7 Deadlift 275/185
30 Squats
7 Handstand push-ups

There is a lot to appreciate about this video, one is how young and small (as in not-so beefy) Chris Spealler looks. Also, this was the equivalent of Regionals back in 2009. However, I want you to look at how he is moving. He is hauling butt and doing it well (though his finish position on the squats could be better). When you come in today to do the WOD, I want you to chase the intensity, channel your inner Spealler. Don't worry about "going prescribed," concern yourself with going hard and fast and still moving well.

It's important to remember that having "Rx" next to your name isn't the be all, end all of fitness. Doing the workout slow or sloppy without modification is only going to hinder your progress. Going with a scale (it's okay if that word stings a little) that allows you to move well and quickly (when appropriate) is what is going to get you towards your fitness goals (and, yes, closer to being able to go Rx'd).



Saturday 12/02

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95/65.
17 pull-ups
13 power cleans, 95/65

Ever wonder why we do the workouts we do? Monique sat down with Dave to discuss all the thought and planning that goes into our daily workouts. 

Friday 12/01

5 rounds for time of:
15 dumbbell thrusters 50/35
50 double-unders
3 rope climb


The 12 Days of Fitness Accountability Challenge

Don't let the holidays derail your health and fitness goals! 

Here is the Challenge.

Rules are simple:
1. Attend 12 Classes between December 1st and December 30th
2. Complete a quick Goal Setting (10-15) minutes with a Coach in person (or fill our digitally here)

If you complete both by December 30th, your name will be entered into a drawing to win one of the following:

Prizes to be raffled off!
1 Month of Unlimited CrossFit
1 Month Nutritional Coaching (including InBody scan)
3 20-min Skills Sessions with a coach
1 Week of Meals (7 meals)

2018 Goal Setting
As part of our 12 Days of Fitness Accountability Challenge we will walk you through a quick set of questions to get an idea of your goals. This can be done in person with one of the coaches listed below, or digitally, here. 

The Goal Coaches are





As human beings we tend to get exactly what we aim for in life. The problem is most of us don't have an aim, OR we aim far too low.

Beyond CrossFit coaches, we view ourselves as Wellness Mentors for all things inside the gym, but outside as well.

Let's dream big, create a plan and CRUSH your goals in 2018!

“He who has a strong enough why can bear almost any how.”― Friedrich Nietzsche

Thursday 11/30

2K Row

1K Row

500m Row

250m Row

Rest as needed (directed) between efforts.

We'll record times for all 4 distances today.

Let's face it, when it comes to nutrition there is so much conflicting information out there. Often, when people first get started, they think that fat should be avoided to lose weight, that eating fat is what makes us fat. Hopefully, this article will help explain why that isn't true and why your body needs fat. If you are still looking for nutritional guidance, set up a Goal Setting session with Amy. 

From Livestrong.com 

Why You Need to Eat Fat to Burn Fat

It gets a bad rap, but adding some fat to your diet may be the key to a slimmer you

by K. ALEISHA FETTERS  Last Updated: Oct 03, 2017

For a long time, we thought avocados were good for nothing but ready-made guac and a decent California burger every now and then. But these little nutritional hand grenades were having an explosive impact on our diets for all that time. How so?

They’re infused with a key nutrient for maintaining healthy weight: fat.

Wait…fat can help us maintain our weight? Fat doesn’t make us fat? In a word: exactly.

Fat is not something to avoid. For starters, it’s essential for normal growth and development. Dietary fat also provides energy, protects our organs, maintains cell membranes, and helps the body absorb and process nutrients. Even better, it helps the body burn fat, says nutritionist and owner of Nutritious Life meal system, Keri Glassman, RD, who recommends that about a third of any weight-loss plan’s calories come from dietary fat.

BUT: Not all fatty foods are created equal. While pizza, French fries and hamburgers can contribute to weight gain and deterioration of health, the dietetic community is learning that the overall nutritional content of these foods — not their saturated fat — is what’s to blame. Sure, research from 50 years ago found that saturated fatty acids, a type of fat that’s “saturated” with hydrogen and typically solid at room temperature, raised LDL (bad) cholesterol levels.

But a reevaluation of that research has shown that they raise HDL (good) cholesterol just as much, if not more, protecting the body from unhealthy cholesterol levels and heart disease, says nutritionist and national spokesperson for the American Dietetic Association Tara Gidus, RD. “Instead of making any one thing in the diet a villain, we need to look at total caloric content as well as quality of food, what are we eating that is ‘good’ and helping our body’s immune system and cells to stay healthy.”

Most of the fat that you eat — especially if you want to lose weight — should come from unsaturated sources, both monounsaturated (MUFA) and polyunsaturated (PUFA), Glassman says. Why?

These good-for-you foods (like fish, seeds, nuts, leafy vegetables, olive oil, and of course, avocados) pack tons of nutrients. Besides removing LDL cholesterol from arteries and promoting a healthier heart, unsaturated fat can help you burn fat big time without cutting calories.

A 2009 study in the British Journal of Nutrition, found that participants who consumed the most unsaturated fatty acids have lower body-mass indexes and less abdominal fat than those who consumed the least. Why?

The unsaturated folks ate higher-quality foods. Not long ago, manufacturers marketed low-fat and no-fat everything, and consumers responded by chowing down. It’s healthy, right?

Wrong. All wrong. Besides stripping our bodies of a much-needed nutrient, low- and no-fat diet movements have increased obesity rates. Why?

It turns out that fat provides a big component to the foods we love: Taste. When food manufacturers removed fat from their foods, they had to load the foods with sugar and salt, which are nutrient-free, to increase flavor.

Here are other crucial ways fat can help you slim down:

“Instead of making any one thing in the diet a villain, we need to look at total caloric content as well as quality of food."

Tara Gidus, RD

Fat Burns Fat

The body needs three macronutrients for energy: Carbohydrates, protein, and fat. A gram of fat packs more than twice the energy of a gram of the other two. “When you don’t have any fat in your diet its like you don’t have fuel to burn calories,” Glassman says. The body requires energy to keep its metabolism properly functioning, and a 2007 study published in the American Journal of Clinical Nutrition found that consuming fatty acids can boost metabolic health.

What’s more, “old” fat stored in the body’s peripheral tissues—around the belly, thighs, or butt (also called subcutaneous fat)—can’t be burned efficiently without “new” fat to help the process, according to researchers at Washington University School of Medicine in St. Louis. Dietary fat helps break down existing fat by activating PPAR-alpha and fat-burning pathways through the liver.

Think of mealtime like baseball spring training: young, hungry players (new fat) hit the field and show the general manger (the liver) that it’s time to send the old, worn-out players (subcutaneous fat) home. And away they go.

Fat Keeps You Full

Fat isn’t the easiest nutrient to digest, so it sticks around in the digestive system for more time than many other nutrients. MUFAs may also help stabilize blood sugar levels, according to Mayo Clinic. That means you feel full longer, and you won’t feel the stomach-growling urge to raid the refrigerator after mealtime.

In fact, diets with high amounts of omega-3 fatty acids, a type of PUFA that the body can only acquire through food, create a greater sense of fullness both immediately following and two hours after dinner than do meals with low levels of the fatty acids, according to a 2008 study from University of Navarra in Pamplona, Spain. It’s no surprise that dieters who consume moderate levels of fat are more likely to stick with their eating plans than dieters who consume low levels of fat.

The result? More weight lost.

Fat Makes You Happy

Everyone says that dieting, not to put too fine a point on it, stinks. Eating yummy foods makes you happy, and it turns out low-fat versions just don’t do the trick for one surprising reason: We can taste the fat — not just the salt, sugar and other goodies in food.

Recent research from Purdue University shows that our taste buds can detect fat in food, which helps explain why low-fat foods don’t curb our fat cravings. According to the research, fat may be an entirely different basic taste than what we’ve long considered the four mainstays: sweet, salty, sour and bitter.

On an even happier fat note, omega-3 fatty acids can boost serotonin levels in the brain, helping to improve mood, increase motivation and keep you from devouring a large pizza like it’s your job. 3.5 percent of women and 2 percent of men have suffered from diagnosed binge-eating disorders, while millions more people are occasional emotional eaters, according to the National Institutes of Mental Health.

Fat Builds Muscle

“Eating good fats along with an effective exercise program can increase muscle,” says trainer and owner of Results Fitness, Rachel Cosgrove, CSCS, who notes that increasing muscle mass is vital to increasing metabolism and burning calories both in and out of the gym. In a 2011 study published in Clinical Science, researchers examined the effects of eight weeks of PUFA supplementation in adults ages 25 to 45 and found that the fat increases protein concentration and the size of muscular cells in the body. Previous studies have found that omega-3 fatty acids stimulate muscle protein synthesis in older adults and can mediate muscle mass loss due to aging.

Fat Makes Food Better for You

Many nutrients including vitamins A, D, E, and K are fat-soluble, meaning that the body can’t absorb them without fat. If your body isn’t absorbing nutrients properly, that can lead to vitamin deficiencies and bring on dry skin, blindness, brittle bones, muscle pains, and abnormal blood clotting, according to Gidus.

These vitamins are also key to maintaining energy, focus, and muscle health, all of which contribute to a healthy weight. Vitamin E, for example is a powerful antioxidant and helps maintain your metabolism, while the body’s levels of vitamin D predicts its ability to lose fat, especially in the abdominal region, according to a clinical trial from the University of Minnesota Medical School.

So while you can pile your salad high with nutrient-rich spinach, tomatoes and carrots, you really need to thank the olive oil for sending the salad’s vitamins your way.

What to eat – and what to skip – when adding fat to your diet

*Unsaturated Fatty Acids: Consisting of both monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs), they are important for health. MUFAs are found in vegetable oils, nuts, seeds, olives, and avocadoes, while PUFAs are found in vegetable oils, fish, and seafood.

Omega-3 and omega-6 fatty acids are two PUFAs that can only be obtained through diet and are called “essential fatty acids.” Adjust your diet accordingly.

*Saturated Fatty Acids: Found primarily in foods from animal sources such as meat and dairy products, like butter and cheese, they are usually solid at room temperature. Some vegetable oils such as coconut, palm kernel, and palm oil also contain saturated fat.

Eat limited amounts as part of a healthy diet – and always try to consume healthier sources. For example, grass fed beef is a much better option than, say, popcorn popped in oil.

*Trans Fatty Acids: Chemically processed vegetable oils, they are semisolid at room temperature and are used in some margarines, fried foods, and processed foods to enhance flavor, texture, and shelf life.

Also called “partially hydrogenated” oils, they should be avoided like the plague they are.

Wednesday 11/29

42-30-18 reps for time of:
•Wall-ball shots, 20-lb. ball
•GHD sit-ups

A Runner's Body is Not the Physique You See in a Magazine

Your body's preferred fuel source for running is stored fat. That may sound like a good thing at first, until you realize what that really means.

If you are ready to say goodbye to your backside (and I don't mean in a good way), then start running. Seriously. Have you ever seen a runner with a really great perky butt? If you said yes, I can almost guarantee they are doing more than just running, or they are 10 years old.

Listen, I love running. I run several times a week, so don't get your panties in a wad just yet. Running is a great addition to a healthy fitness routine. Key word: Addition. However, you will be very disappointed if you think running alone will get you your dream physique - unless your dream physique includes having a pancake butt.

A runner's body is not that fit physique you see in Oxygen Magazine. All you have to do is go to a marathon or a local 5K and look around. You will see overweight runners, skinny-fat runners and even a few running skeletons, but there will be very few runners with perky bottoms and a six-pack? Why? Because running doesn't sculpt and tone muscle like people think.

Unfortunately, this isn't something people talk about in Shape Magazine. The media shows happy, fit and tone women prancing along the beach in their skimpy running gear because it's an easy sell. Does Nike choose marathon runners to model their running shoes? No, of course not. A marathon runner wouldn't sell near the number of running shoes as a young fitness model. Fitness models work hard to sculpt their legs and glutes into the product-selling machines they need to be to bring people flocking to stores.

If you rely solely on running, here is what you are in for.

More Fat

Running is pretty safe, inexpensive and convenient. It's also very efficient for losing weight, almost to a fault. This is why running is so popular, but running may cause you to lose what you want to keep and keep what you want to lose.

While running can help your weight may go down on the scale, what you may not realize is you could be losing valuable muscle. The more muscle you have, the more calories your body burns throughout the day. This is good for your metabolism, but not good for a runner. A runner's body is more concerned about going the distance and running efficiently as possible.

Your body's preferred fuel source for running is stored fat. That may sound like a good thing at first, until you realize what that really means. You can go much further on one pound of fat (fat provides 9 calories of energy per gram) versus one pound of muscle (muscle provides only 4 calories of energy per gram). As a result, your body will be more apt to store body fat since it's your body's preferred fuel source for that particular activity.

Runners, who work hard to be very fit, are always shocked when they get their body composition done because many times their body fat percentage is off the charts. While their weight may be within normal ranges, their body fat is normally too high and their muscle mass is too low for their body weight. This is what we call "Skinny-Fat". A person can be skinny, but flabby - and that's not what most people are shooting for when they beginning a running program. No! They want to get fit and look fit.

Less Muscle

Since your body is very smart, and will adapt to your exercise plan, your body makes other changes based on your activity. If your activity is primarily running, your body will do whatever it needs to do to be good at running. In addition to storing the best fuel source (fat), this also means your body will get rid of any unnecessary weight that would slow your body down. Since muscle isn't as efficient as fat (and doesn't provide as much energy per gram), muscle is the first thing to go. I've experienced this firsthand.

Soggy Bottom Girl

I've always lifted weights, but I had a season where I started increasing my cardio and decreasing my weight training. I didn't do it on purpose. It was just a result of choices I made based on a busy time in my life. With less time in the day to train, I started choosing running and cardio over lifting to keep my weight in check. Though the cardio did keep my weight down, my booty started deflating like a tired old balloon. Before I knew it, my bottom looked like it belonged to an 80 year old.

My thighs got flabby, my bottom got droopy, and my overall muscularity started shrinking. Sadly, the more muscle I lost, the more cellulite I saw too. Without muscle to firm up the body and give my skin the support it needed, my skin began to show wrinkling and sagging.  Even though I weighed less than I had over the previous years, I had lost muscle and gained fat. I was happy with my weight, but I was not happy about my shape at all. Something had to change.

I started to look at my workout schedule and I realized I hadn't done weighted squats in a while. I had done a ton of air squats, but none with weight. This is also when I realized I was doing way more cardio and less weight training than I used to. I immediately started squatting, lunging and leg pressing my way to a fitter lower body - and I started getting results fast.

In addition to increasing my lower body weight training, I pumped up my protein and started adding sprints to my runs too. Sprints are a fantastic leg and glute sculpting cardiovascular exercise. Have you seen the women who sprint in the Olympics? O.M.G. If you haven't you have to google it. They don't just win the Gold for speed, they have award-winning bottoms, legs and abs too.

While I still run several times a week to manage my weight and health, I manage my shape with weights. I now make leg day a priority, hitting legs first thing every Monday. If I have to skip a day of weight training, I make sure it's never a lower body workout that I'm missing.

Tuesday 11/28

Power Clean

Today is often referred to as "Giving Tuesday," where we take a break from the Black Friday deals and Cyber Monday steals and find a way to give to those in need. There is a simple way you can participate by taking a star from the tree at the gym. Each one of those stars represents a child from the Sacramento Children's Home. The items they are asking for are pretty basic, but would mean the world to an underprivileged child this Christmas. 

If you have already taken a star, thank you! Please remember to bring in your unwrapped presents by Monday, Dec. 11th so that we can deliver them. 


Monday 11/27

•Tabata back squats, 95 lb.
Rest 1 minute
•Tabata L-sit
Rest 1 minute
•Tabata ring rows
Rest 1 minute
•Tabata handstand hold
Rest 1 minute
•Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

Post total reps/seconds/calories for each exercise

171127 blog.jpg

Saturday 11/25

3 rounds for time of:
•25 kettlebell swings, 2 pood
•25 GHD sit-ups
•25 back extensions
•25 knees-to-elbows

I was privileged to be in attendance for the 2017 Trainer Summit this year down in Dallas Texas. The video below was the second introduction we received (after Coach Greg Glassman's initial greeting to us). I can't tell you how inspirational and humbling it is to be a part of this group of trainers. Hope you enjoy this video as much as I do (caution, some language).

Friday 11/24


Enjoy the day!

Thursday 11/23


Enjoy the day off!

Wednesday 11/22

For time:
•115-lb. overhead squats, 30 reps
•15 muscle-ups
•115-lb. overhead squats, 20 reps
•10 muscle-ups

*** REMINDER ***

In case you didn't know, tomorrow is Thanksgiving! That means the gym will be closed on Thursday and Friday this week. Come on back in Saturday morning for some post-turkey-day fun!

Amy talked Monday about our constant pursuit of virtuosity in our training. Specifically, she mentioned how small technical shortcomings in the air squat can cause major issues once we get to the overhead squat. 

Take a look at the video below - while it's fun to post these so that our folks can get an idea of what to expect I like posting them more because I think it's really cool to think that half a world away there are groups of people working hard in the same ways we are.

Tuesday 11/21

For time:
•60 push-ups
•50 dips
•40 handstand push-ups
•30 floor presses, 155 lb.
•20 jerks, 155 lb.
•10 push presses, 155 lb.

Today's rep scheme might look familiar to you if you attended class last week. The difference being that instead of squatting/leg driven movements now we're getting into some pressing work. If you're still sore from J.T. on Saturday this will be a great way to get some blood pumping in those shoulders and triceps!


Monday 11/20

Dynamic Effort Deadlift
10x2 Deadlift @~50% against bands

For Max Load
3-3 Deadlift

Accumulate For Quality
100 banded hip extension
50 GHD Hip Extension
30 GHD Back Extension
15 GHD Hip & Back Extension

Developing Virtuosity 

Virtuosity, performing the common uncommonly well, often takes a back seat during the pursuit of new and exciting skills and movements. But as the old saying goes, you must learn to walk before you run. If your air squat is toe-y, your overhead squat is going to be challenged, which is going to make that bodyweight snatch near impossible. Unfortunately, many people try to rush through the basics to get to the fun and flash stuff (I cannot tell you how many people I have seen attempt a muscle up and not be able to perform a chest-to-bar pull-up). 

To help reinforce our commitment to those fundamentals, we are going to spend the next month working on them in the warm-up. Each class is going to start off with these movements to give you the opportunity to practice and refine this technique. 

Saturday 11/18


21-15-9 reps of:
• Handstand push-ups
• Ring dips
• Push-ups

If your backside is a bit on the down-and-out after the last few days, fret not. 

For today's workout you won't be needing anything but your arms!