WOD: 2/28/19

Friday Night Lights is tomorrow night for 19.2!  Heat Sign ups start at 6:00, and we’ll run heats until we’re finished.  We need you here because you’re awesome – and because we need you to judge someone.  Ask a coach for details and come enjoy a workout and a beer with some great people 🙂

EMOM x 10: 1 Hi Hang Snatch

2 Rounds:
30 Sit Ups
400m Run
500m Row
60 Double Unders

Double Under and Muscle Up Practice
*ask a coach for helpful drills to get you closer to your goals!

WOD: 2/27/19

Friday Night Lights is back!  There’s another party happening for 19.2 on Friday, starting at 5:00 PM.  If you can make it, skip your morning class and come share a workout with the big group.  This event is best when we get lots of participation, so we’re hoping you jump in!  Also, beat Dan or Sid and win some cash!  (maybe they’ll even give you a head start) 😉  It helps to know how many people will be there, so let Sid or Dan know if you think you might be able to make it.  Feel free to ask a coach if you have any questions.

4 Rounds:
a) Bench Press x 8
b) Single Leg SLDL x 8 Each
c) Double Handle Bent Row x 8 w/ 1-second hold at top

10 Toes 2 Bar
20 Dumbbell Snatch
30 Burpees over Box
20 Dumbbell Snatch
10 Toes 2 Bar


3 Rounds:
a) Straight Arm Lat Pulldowns (Banded or pulley) x 8 – 10
b) Dumbbell Revers Fly x 8 – 10

WOD: 2/22/19

CrossFit Games Open WOD 19.1
15 Minute AMRAP:
19 Wallballs (20/14)
19 Calorie Row

So, let’s get out the obvious part – Yesterday’s WOD was also wallballs and rowing.  If you did it, you’re probably not going to be able to perform your best for 19.1.  Here’s the plan:  If (i) you did yesterday’s wod, (ii) you PROMISE you’ll be around on Monday (or Saturday is ok, too), and (iii) you will be able to finish 19.1 on Monday before 5:00 PM, then you may do the alternate WOD today (Friday) and do 19.1 later.

If (i) you can’t get here on Monday before 5:00 PM, or (ii) you don’t care about doing the same movements two days in a row, then you gotta do 19.1.  Simply put, pick which of these you’re doing today and you will do the other one on Monday, but 19.1 is the priority if you’re not gonna be here both days.

Alternate (Monday’s) WOD

10 Minute AMRAP:
10 Chest-2-Bar Pull Ups
10 Push Press (135/95)
10 Bar Facing Burpees
50 Double Unders

The gym will be a bit chaotic, so please bear with us on Fridays for the next 5 weeks.  Take it upon yourselves to get stretched out and warmed up.  We’re going to need you to judge someone else (and do a great job), so get in where you fit in and let’s have a ton of fun together.

WOD 2/19/19

Some words about the open:

For many of us, the CrossFit open elicits both a sense of excitement and dread. We have come to love the competition and feeling of doing our absolute best on any given Friday. For those of you who don’t know about the open yet, you’ve never experienced this feeling. It is both wonderful and terrifying.

This year, each Friday, we will be doing whatever Dave Castro tells us to do; that will be our programming for the day. Weeks one and two of the open this year will be regular gym hours – There will be no Friday night lights. However, on March 8, we will be traveling to Modesto to join our friends at resident CrossFit for week three.

We will then host our own Friday night lights on march 22, which is week five, and the final open workout of 2019. Resident Crossfit will drive down from Modesto to join us for that event.

We look forward to this open season. If, like many of us, you plan on competing in this world wide event, head to CrossFit main site and register there. Of course, this is not mandatory for our athletes; we will be doing the workouts as our Friday programming every Friday. If you have any questions, please feel free to ask a coach!


Back Squat
4 x 8 @75%

30 Strict Pull Ups
50 Dumbbell Snatch (choose your own load)
*Starting at 0:00 5 Goblet Squats EMOM

Single Leg RDLs w/ Landmine, 3 x 8-10

WOD: 2/12/19

Back Squat
3 x 10 @ 70% ++ (15-30 lbs heavier than 2 weeks ago)
Ideally, all three of your sets will be at the same weight (same format as previous two weeks), but you may climb if you mistakenly didn’t use the correct loading on your initial sets.  This is the last of this 3-week cycle, so push your limits while always using good mechanics and positioning, and of course, maximize ROM.

1k Row
800m Run
500m Row
400m Run
250m Row
250m Run

Upper Body Push Finisher

WOD: 2/11/19

EMOM 20:

a) 30 Seconds Flutter Kicks, 30 seconds rest
b) 30 Seconds Dumbbell Thrusters, 30 seconds rest
c) 30 Seconds See the Lights, 30 seconds rest
d)30 Seconds Weighted Plank, 30 seconds rest
e) 30 Seconds Strict Pull Ups, 30 Seconds rest


10 minute AMRAP:
30 KB Swings
20 Toes-2-Bar
10 Burpee over box

Pull Finisher


We will have a limited schedule on Monday for the holiday.

Also, please no more food in the kid corral. We have cleaned up too many messes from parents and children who won’t clean up after themselves, so we kindly ask to not give your children food at cfm. Thank you.