2503, 2020

Thurs, March 26th

By |March 25th, 2020|Categories: Random|Tags: |0 Comments

Fast one tonight. Keep moving!

A) 200m Run then every :20 sec for 3 min bear crawl/Flutter Kicks/Lunge

B) 10 min EMOM
1st-30 sec Russian Kettle Swings

2nd-4 Max Effort length Broad Jumps

C) “The Tiger King”

20 Min AMRAP

400m Run

30 Double Under’s

15 Sit-ups

10 Single arm overhead DB Overhead

5 Single Arm Front Rack Kettlebell Squats

2403, 2020

Wed, Mar 25th

By |March 24th, 2020|Categories: Random|Tags: |0 Comments

Man this stay at home thing is way tougher with shitty weather. We need that sun back. Looks like it will start worming at end of weekend. I hope you guys are moving each day!

A) Choose your own warm up of 5-6 min

B) 10 Min EMOM

1st-4 Tempo Goblet Squats (7 full sec)

2nd-25 sec Double DB Overhead hold and walk

C) “7 & 7”


15 Wallball’s

10 Dumbell Deadlifts

5 Plank Alt Dumbell Single Arm Row’s (like bottom of manmaker)

3 Min Rest


15 Wallballs

10 SIngle Arm DB Hang Power Clean (5/arm in a row)

5 Plank Alt Dumbell Single Arm Row’s (like bottom of manmaker)

2303, 2020

Tues, March 24th

By |March 23rd, 2020|Categories: Random|Tags: |0 Comments

Hope you enjoyed that one today, we got a doozy tomorrow, this one should hurt 10 min onward. We have this one tomorrow a couple times. Kat is Insta-casting yoga each day at 9:am. I am going to catch up with her soon and get more details for the crew. Stay healthy out there.

A) 400m Run every :20 sec for 3 min tempo push up/Inch Worm/Lunge

B) 12 Min EMOM

1st-Turkish Get Up Right

2nd-Turkish Get up Left

3rd-20-30 Sec Hang from Anything

C) “The Cobweb”

15 Min AMRAP

15 KetteleSwings

15 Burpee’s

2203, 2020

Mon, March 23rd

By |March 22nd, 2020|Categories: Random|Tags: |0 Comments

Anyone that knows me knows I am far from an alarmist. I seek the positive in an environment and try to magnify it. What I saw this weekend on social media was disheartening. Full beaches and park parking lots with what looked like a 3 day holiday weekend online. Although I love this country a tremendous amount sometime our citizens, you and me, can wear their ego’s on their sleeves. This thing is coming guys, like it or not, this virus is coming. It is not you that I am worried about, this community eats well, works out, and sleep good. The question is, do all of your friends and family follow the same pattern? We are the carriers, but it is those who surround us, our loved ones who could suffer most. I am not saying board yourself up by yourself for the next 2 weeks but if you hang with someone or workout with them give them space, don’t share equipment. If you hike or go to the beach give each other space. I am choosing not to partake in community events but thats my choice, you do you ,if you can do it effectively. We have an opportunity to flatten the curve. If you choose not to, and this does get bad I don’t know if you will soon forget it, at least it would stay with me. I am using this time, time I have never had since I was in high school, to deepen the bond with my two kids. I am using this time to truly slow down and soak in my environment, to be more present which sometimes I need. You guys know how much I work, I may never get this opportunity again with my kids, 3 weeks off at home. It isn’t easy either, the respect grows deeper for my wife every minute for taking on these longer days with the kids, shit is real. I also know not everyone is married and has kids and we all need company so just be aware when your with company. Lock it down 38 North, and learn about yourself or you family these next two weeks and do your part for Sonoma County. Stepping off soap box……

A) Choose your warm up

B) 12 Min

1st-20 sec Handstands Walk Work

2nd-20 Sec Alt Pistols

C) The Funnel Cake”

13 Min Ladder

1,2,3,4,5,6,7,8 (Kettlebell Snatch per Arm meaning on 3 you do 3 with right then 3 with left)

After each snatch round complete

8 Goblet Squats + 8 Alt Step Up (No load)

****@ 0/4/8 complete 50 Double Under’s

2003, 2020

Sat, March 21st

By |March 20th, 2020|Categories: Random|Tags: |0 Comments

Keeping it rolling to finish the first week. I hope you all got outside for a bit today and enjoyed that weather. Have fun and keep moving.

A) 400m Run then every :20 sec for 3 min Lunge/Jumping Jacks/Tempo Push up

B) “The Kettle Slap”

50 Kettlebell Swings

12 Goblet Squats

6 HandStand Push up or Single Arm Press 3/arm

40 Kettlebell Swings

12 Goblet Squats

6 HandStand Push up or Single Arm Press 3/arm

30 Kettlebell Swings

12 Goblet Squats

6 HandStand Push up or Single Arm Press 3/arm

20 Kettlebell Swings

12 Goblet Squats

6 HandStand Push up or Single Arm Press 3/arm

10 Kettlebell Swings

12 Goblet Squats

6 HandStand Push up or Single Arm Press 3/arm

C) 8 Min EMOM

1st-30 sec Single Arm Kettlebell Front Rack Carry (elbow down) Right

2nd-30 sec Single Arm Kettlebell Front Rack Carry (elbow down) Left

1903, 2020

Fri, March 20th

By |March 19th, 2020|Categories: Random|Tags: |0 Comments

Alright guy we are going to start implementing some equipment. Keep videoing, taking pics, and posting online. its been great to see the tag’s and video’s throughout the day. We have another big equipment handout tomorrow. For those picking up I will email you in morning but shotting for around 1pm. And yes, your running capacity is going to double. Get a good WOD timer App on your phone there is plenty out there I use “Smartwod timer”.

A) 400m Run then every :20 sec for 3 min lunge/inch worm/lateral box step up

B) 10 Min EMOM

1st-5 Tempo DB Bulgarian Split Squat (Right) (8 If you have no weight)

2nd-5 Tempo DB Bulgarian Split Squat (left) (8 If you have no weight)

C) “The Mimosa”

Tabata Box or Heightened Jumps (Find something to jump be careful)

8 Rounds 20 sec on 10 sec off

1 Min rest


12 Alt DB Snatch

12 Burpees to 6″

1 Min Rest

Tabata Wind Sprints (this will hurt)

1803, 2020

Thurs, March 20th

By |March 18th, 2020|Categories: Random|Tags: |0 Comments

One down guys. I had a bunch of athletes take me up on the loaner’s, if you need a wallball, KB, or DB please let me know ASAP. Theres only so much body weight movements we can do so I will start adding those movements tomorrow night. Reflective first day of the corona quarantine. Trying to not read too many updates about the virus and spending quality time with the family. Some good weather wouldn’t hurt things:) I am searching for lessons and meaning in the 21 day period and I am sure they will be presented to us all at some point. Feeling fortunate that I feel healthy and my family does as well. Shoot me an email if you would like any loaner mikewardre@gmail.com. I hope some of you took a break with some yoga with Kat or hit that WOD. Hitting a hero WOD tomorrow, this one will get ya so reserve enough time to finish it.

A) 400m Run then every :20 for 3 min broad jumps/Heightened Step Up/Sit-ups

B) “Loredo”

6 Rounds

24 Air Squats

24 Push-ups

24 Walking Lungs

400m Run

1703, 2020

Wed, March 18th

By |March 17th, 2020|Categories: Random|Tags: |0 Comments

As most of you already know a “Shelter in Place” has been issued for Sonoma County. As I am learning all there is to know about this mandate, what I know for sure is that many businesses, including our community, will be forced to shut down the next 3 weeks until 4/7. Although this is an inconvenience for many, I am hoping it is the right call to keep our community safe and healthy. The County is not fooling around with this mandate and businesses who continue to operate can lose their licenses and be fined. More importantly if you operate a business during this time and somehow you added to the spread of this virus we all would lose sleep over it. We will get though this time and I have some idea’s to help. I will be programming WOD’s for home every day. I am also considering a loaner program for Kettlebells, DB’s, wallball’s so those without equipment can participate in the daily WOD’s. Give me a day to think about how this will work and I will blog about it tomorrow. Barbells and Plates will stay in the box but I can get enough out there to get you a good WOD each day. Our wonderful Yogi Kat will be hosting a yoga session tomorrow at 9am you can join @creatingkatflowers . We also have had at least one athlete (and I am sure there is more) who offered to host small groups at their house for a WOD. We will combine many of these options to keep active which is the most important thing at a time like this. I deeply care about this community and all the athlete’s in it. Let’s stay safe, healthy, and active for the next 3 weeks remotely and come back ready to roll 4/7. If you are interested in some loaner items email me at mikewardre@gmail.com and we wil figure it out. I would also like to post WOD results online or on facebook so let me think about that. Stay safe, stay healthy. Push the runs hard!

A) 400m Run then Every :20 sec for 3 min Tempo Air Squats/Inch Worm/Opposite hand opposite foot walk and kick

B) 7 Min handstand Walk Technique (Carpet/grass/garage try not to use concrete unless you have to.

C) “T-Minus 20”

5 Min to Complete

400M Run

30 Walking Lunges

AMRAP Burpee’s

2 Min Rest

4 Min to Complete

400m Run

30 Sit-ups

AMRAP Box Jumps step down or go up and over (use anything that is stable and in the 16-24″ range)

5 Min to Complete

400M Run

30 Walking Lunges

AMRAP Burpee’s

1603, 2020

Tues, Mar 17th

By |March 16th, 2020|Categories: Random|Tags: |0 Comments

We are still on for classes tomorrow. If Sonoma County gets pulled into the “Shelter & Place”, after reading more on it tonight and talking to other CrossFit gyms we will most likely have to change our tune for group classes but we are are not there yet. Put all your thoughts into the development, distribution, and implementation of a vaccine guys. Again if you don’t fell 100% do not come in to gym. When you are in gym please wipe down everything you use and keep distance from one another. I know this will be difficult for close talkers but if you see someone backing up during your convo you are probably too close. That last tip come free of charge. See you tomorrow.

A) 3 Min Row/Assault then every :20 sec for 3 min Hollow swing/broad jump/OHWL with light plate 1 min jog

B) Every 1:30 x 10 sets

Halt Clean Dead+Clean Pull+Clean Hi Pull+Power Clean


1st-20 Sec DB Power Clean

2nd-25 Sec KB Hi Pull

3rd-30 Sec Assault

C) “The Mindful Meditation”

1 Min AMRAP Push Ups directly into

10 Min AMRAP

15 Air Squats

10 Toes 2 bar

5 Power Clean 155/103 directly into

1 Min Push-ups

Post AMRAP score and total Push-ups

1503, 2020

Mon, March 16th

By |March 15th, 2020|Categories: Random|Tags: |0 Comments

Thinking of all of you as our area begins to feel the squeeze. We continue to do everything we can to keep our community as clean and germ free as possible. On a positive note, as businesses of 100 or more capacity closed down out almost 5000 sq ft building never has more then 8-15 a class making it an environment where you have the ability to keep your space. Wash your hands, keep your distance, and clean what you use. We have spray bottles and micro fiber towels(thanks Suzanne) which is the same thing as clorex wipes. As you use equipment clean it after. Please don’t get spray on mats because it eats the mats away. Keep drinking water, eating healthy, sleeping well and moving. From everything I have listened to and read the items I just mentioned are the most important to stay safe and healthy. The most important factor thought is staying home if you do not feel well. We will get past this, and as we see in China today that only had 11 new cases in the entire county, it will not be a long cycle. I care about this community and every individual in it and I know most of you are like meaning if you do not get a workout it changes you day. We will be here to provide those workouts until we are told otherwise. See you guys tomorrow and every other day this week!

A) 3 Min Row/Assault then every :20 sec for 3 min Lateral Box Step Up/Barbell Good Morning/Lunge 1 Min Jog

B) 15 Min to Establish a heavy one rep Front Squat


1st-20 Sec DB Front Squat

2nd-25 Sec Step Up

3rd-30 Sec Assault

C) “The Churro”

13 Min AMRAP

24 Double Under’s

12 Alt DB Power Snatch 50/35

6 Burpee Box Jumps 24/20

@ 0:00, 3, 6, 9 Complete 8 Strict Pulls(scale to Kip/Butterfly/ring row