CONDITIONING for Thursday 7/1/2021


As many reps as possible in 10 minutes:
30 plate hops
20 Russian twists
10 ground-to-overhead

For the hops you can simply use a line on the ground. Use a weight of any sort for the twists and g2o. Post score to comments!

WATCH: How Breathwork Can Change Your Training – Active Life HQ

Today marks the Statewide Reopening.

We will continue as we have operated for the last few months: enter when a staff-member allows, sign-in, then you’ll be assigned a lane.

News of our plans for our NEW NORMAL (no sign-in, no lanes, no masks, very much RSVP) are coming very soon, included an expanded class schedule.

Be on the lookout for said news, otherwise we keep the vulnerable ones safe by continuing what we’ve been doing. At least for the remainder of the week.

WORKOUT for Wednesday 6/30/2021


Row until told otherwise then
– Tabata thrusters, empty barbell
– Tabata top-to-top pushups
– Then HSPU ladder of 2 rounds of 1-2-3-2-1 reps


establish a 5RM/3RM/1RM for at least 2 out of the 3 lifts: back squat, front squat, strict press
– Lift every 90 seconds
– Ideally you’ll do 3 attempts at a 5RM, 3 attempts at a 3RM, then 3 attempts at a 1RM
– That said we’re just running about 28 intervals so you can game your plan of attack
– Good luck and post your scores to the whiteboard!
– Bang the PR Gong and write it up on the glass if you set a new personal record!

Post each of biggest lifts

WATCH: See what elite-level athletes can do for this Friday’s workout


The heat gives you a great opportunity to stretch to recover and increase your flexibility! Check out some of our follow-along stretching routines.

CONDITIONING for Tuesday 6/29/2021

READ: A Collegiate Study That ISN’T About How Dangerous CrossFit Is – Morning Chalk Up

We’re adjusting our programming for the week to reflect the hot weather we’ve been having. Since we’ve been around 100 degrees today will be about joint health and pump rather than some heavy breathing.

Hydrate! Eat! Maybe take a rest day! Stay cool and we’ll see you soon.

WORKOUT for Monday 6/28/2021


Row until told otherwise then
– Tabata thrusters, empty barbell
– Tabata top-to-top pushups
– Then HSPU ladder of 4 rounds of 1-2-1 reps


4:00 tempo front squats, 15-30kg
4:00 Z-press, 15-30kg
4:00 good morning, 15-30kg
3-4×20-30 strict pushups
3-4×12-15 JM press
3-4×5-8 HSPU/HSPU neg
3×21’s pullups, spotted
3×21’s (Zottman) bicep curls
3×21’s Lu raises


READ: If You Can’t Take the Heat – CrossFit Journal

Premiering at 9am PST


Join us immediately after at 10am for Yoga with IVAN.MVMT!

RSVP via PushPress for Meeting room info.

This weekend will be HOT. Please please please be mindful of how you’re feeling, working out or not. Stay hydrated and cool and be smart about sun exposure.

WORKOUT for Friday 6/26/2021


2 rounds of 5 pullups, 10 pushups, 15 air squats
1 round of 12 deadlifts, 9 hang power cleans, 6 jerks

Repeat until told otherwise. Add weight to your barbell every round. HSPU strength ladder of 6 rounds of 1-2-1 reps.


for time:
60 double unders
60 DB deadlifts
60 double unders
60 DB box step-overs
60 double unders
60 burpees
60 double unders
60 calories

35:00 time limit. 2×20/35/50+lbs DBs. Compare to 4/1/2021. Post time to whiteboard!

READ: How to Stay Cool Without Air Conditioning – CNN



5 rounds of:
1 minute of V-ups
1 minutes of walking planks
1 minute of squat jacks
1 minutes of rest

Post scores to comments!

READ: Can You Incorporate Cardio Exercises Without Sacrificing Muscle Gains – Garage Gym Reviews

Coach Lauren has awesome shoulder positioning

Rather than “head through the window” most athletes should be focusing on “pushing the bar back” so it lines up above the spine AND reveals the ear while remaining in good posture. The issue with the “head through” cue is that it tends to control the neck more than the shoulder.

WORKOUT for Wednesday 6/23/2021


AMRAP in 12 minutes
2 rounds of CINDY (5 pullups, 10 pushups, 15 squats)
1 round of DT (12 deadlifts, 9 hang power cleans, 6 jerks), increasing weight each round

then our handstand pushup strength ladder – do 2 rounds of 1-2-3-2-1 reps


5 back squats every 2 minutes for 5 rounds, then


10 rounds for time:
4 jerks, 45/70kg
4 bar-facing burpees

Post time to whiteboard!


If you want to practice your handstand pushup strength ladder at home do 4 rounds of 1-2-1 reps.

CONDITIONING for Tuesday 6/22

READ: The Record Temperatures Enveloping the West Are Not Your Average Heat Wave – NPR
WATCH: Now that he’s retired from competition Mat Fraser has been hard at work releasing content

Although the video demonstrates a CLUSTER with a pair of kettlebells, you’ll be using a barbell (or dumbbells if you need to modify) for today’s workout.

a CLUSTER = a SQUAT CLEAN + a THRUSTER. Appa likes them.

WORKOUT for Monday 6/21/2021


AMRAP in 12:00
2 rounds of CINDY (5 pullups, 10 pushups, 15 squats)
1 round of DT, building in weight (12 deadlifts, 9 hang power cleans, 6 push jerks)

then the handstand pushup ladder: 4 rounds of 1-2-1 reps


3 rounds for time:
35 calorie row
25 clusters, 30/40kg
15 bar muscle-ups

Post time to whiteboard!

READ: No Gym, No Problem – CrossFit Games