Workout of the Day

512, 2016

Some good looking hang snatches during that EMOM.  Some shout out’s for the ladies tonight with Anna C, Chelsea, Becky S, and Ally D all throwing some heavy weight around.  T Minus 5 days to the holiday party, lock those babysitters in!

15 Min to Work Split Jerk Technique to 85-90% (no fails!! no PR’s)

“The Mind Eraser”


12 Lateral Barbell Burpee’s

9 Toes to Bar

6 Power Clean 165/113

5 Min Rest


9 Lateral Barbell Burpee’s

6 Toes to Bar

3 Power Clean 165/113


10 Min Rest Repeats

200 Meter Run

15/11 Assault Cal

Rest 5 Min

Then For Time

30 Burpee’s to target

20 Toes 2 bar

5 Wallwalks

20 Toes 2 Bar

30 Burpee’s

412, 2016

A B Day shout out to Natal M!  It is pretty easy to write a shout out for a man that has the amount of positive qualities that Natal exhibits each day.  Besides the obvious traits like Natal’s caring and upbeat personality one thing that always has stood out to me about Natal is his work ethic.  When you you are working on something with Natal the man literally runs between tasks.  I remember Natal helped me install pull-up bars in our first box on a Sunday.  As Natal fetched tools he literally sprinted to his car and back…..on a Sunday.  I was blown away.  Natal takes this work ethic and implements it into what ever he puts his energy into.  Things like being a husband and father, owning a successful business, and his workouts in here.  The energy Natal gives to each of these focuses and the energy he gives to all that surround him never ends.  I am stoked to have Natal as a part of this community and even more stoked to call him a close friend.  Happy B Day buddy!  We have the 38 North Holiday party this Saturday.  I will be posting this same paragraph each night so all are made of aware of details.  Chelsea will be hosting the 38 North Holiday party this year on December 10th at 752 Petaluma Blvd South. It will start up at 6:30 pm that Saturday. Ugly sweater theme, please bring something to add to the pot luck, white elephant(optional but strongly suggested:) I have spoke to a lot of you personally and it sounds like we are going to have a great turnout. Look forward to hanging with all of you outside the box.

7 Min to Warm Hang Full Snatch then

10 Min EMOM

1 Hang Full Snatch (start moderately heavy…end heavy)

“The Squeeze”

15 Min AMRAP

25 Sit-ups

15 Overhead Squats 95/65 (pick a weight you can hit Unbroken at least 2 rounds)

5 Bar Muscle Ups (scale to 7 C2B/reg pulls/ring rows & 7 Ring Dips)

212, 2016

We are ending the week off with a partner WOD.  See you guys tomorrow!

“The Club Sando”

800 Meter Run

25 Toes 2 Bar

25 Wallballs’s 20/14

25 Kettle Swings 53/35

1000 Row/55/39 Cal Assault

25 Toes to Bar

25 Wallballs

25 Kettle Swings

800 Meter Run

112, 2016

Our very own Jessica Ross has opened up a new Flooring business in Rohnert Park.  The new biz is called CSC Flooring and design and it is located at 5150 Commerce Blvd, Rohnert Park. CSC floorings number is 707-800-7988, give them a ring for any flooring needs!  Chelsea will be hosting the 38 North Holiday party this year on December 10th at 752 Petaluma Blvd South.  It will start up at 6:30.  Ugly sweater theme, please bring something to add to the pot luck, white elephant(optional but strongly suggested:)  I had my Rower/Assault service guy in today to hit every machine.  I guess the only logical thing to do would be to test them out right?

6 min EMOM

1st- 45 Sec side plank (right) weight if needed on all planks

2nd-45 sec side plank (left)

3rd-45 Sec Plank


10 Hang Power Snatch 75/55

30 Double Unders

5 Min Rest

“The Death March”

10 Min for total Cals

Teams of 2

P1-1 min Row for Cal

p2-1 Min Assault for cal

Switch machines every min so 5 min on each for each partner.  Add total Cals of both machines after 10 min for score


3011, 2016

Those Thrusters were nasty.  Great to see Coach Royce S battle those MU out to the end.  Some great efforts throughout the night.  These cleans tomorrow are meant to be fast and unbroken, so pick a weight you can touch and go.  No rebending on the Muscle Clean as you already know.

Every 2 min x 7 sets complete

2 Muscle Clean drop each rep from top and reset for second rep

“The Wobble”


Power Clean 135/95

Lateral Barbell Burpee’s

*Start with run from Street—->river and complete same run before each set.  Push the run hard!


10 Min EMOM

1st- 5 Kettlebell Clean and Press (right arm)

2nd-5 Kettlebell Clean and Press (right arm)


Medball Cleans 20/14


 Burpee’s Box Jumps 24/20

*Start with run from Street—->river and complete same run before each set.  Push the run hard!

2911, 2016

Holiday party coming in hot Dec 10th!!!!!  Mark those calanders, it soulds like it is going to be a great turnout from everyone I have spoken to thus far.  We will be taking part in the “Whole Life Challenge” again this year starting Jan 21st.  I will be creating a team and explaining this challenge to everyone in the next month.  This is a challenge with eating, fish oil, sleeping, mobility, ect.  It is the best challenge I have ever done in terms of results and how they translate in CrossFit.  More details to come but mark your calendars.  A big b day shout out to Corryn D!  Although Corryn is a early morning girl and I don’t get to coach her too often I always enjoy seeing her when she pops into a Sat WOD.  Corryn’s movement, skills, and strength have all come a long way but the thing I loved seeing the most was the way Corryn stepped up during the last 38 North throwdown.  This young lady is definitely a gamer.  I am excited to see what Corryn does when we have the throwdown again in a couple months.  It is great to have Corryn in this community and I know she brings a lot of joy and laughs to the friendships she has developed within our community.  Happy B Day Corryn!  That WOD got nasty after 10 min today!  Another first for Brenna P….Handstand Push Up!  See you tomorrow.  Activate those shoulders before you hit those Overhead Barbell Walks.  If you need to peel weight off for thruster set it up correctly and note on board.  Do not overdue it on thruster weight and compromise form when trying to stabilize bar overhead.

Every 2 Min x 6 Sets complete a 12 Sec Overhead Barbell Walk (set up racks in 4 corners of gym and walk the bar off the rack and either back rack Push-press or push press the bar overhead…no cleans)

“The Ear Clap”

For Time

500 Meter Row

40 Front Squats 135/95

30 Chest to Bar Pull-ups

20 Thrusters 135/95

10 Ring Muscle Ups (scale to 10 more C2B/reg pulls and 10 ring Dips)