How Not To Spot The Squat

Old school One World Videos. There is a right way and a wrong way to do everything….. ***** WORKOUT   6/1/2018 STRENGTH 5×3 Push Jerk (moderate weight) CONDITIONING Complete as many rounds as possible in 18 minutes of: 20 Wall Balls...

Get Off The Struggle Bus

Having one of those days when you are doubting your abilities in the gym? Just know that you can do anything! ***** WORKOUT   5/31/2018 STRENGTH 5×3 Back Squat (moderate weight) CONDITIONING Complete 35 Thrusters for time (M:135#/W:95#) *Any time you break, run...

Odor Crusher XXL

Damn Lina, I never noticed that you smelled bad, but if you think your funk warrants keeping a whole gallon of w.o.d.welder Odor Crusher at the gym, Good For You! ***** WORKOUT   5/30/2018 STRENGTH 5×3 Sumo Deadlift (moderate weight) CONDITIONING Complete the...

Memorial Day

Totally not fitness related and nothing to do with the “Murph” workout….. The UCPD Honor Guard presented the colors at the A’s game on Memorial Day. Them my boys reppin’ Union City and making us proud! ***** WORKOUT   5/29/2018 STRENGTH...

Games Bound!

Coach Chyna on to her 6th CrossFit Games appearance. Thank you to all the GFY crew who fired her up this weekend. Chyna Cho! You Know! ***** Open Gym Front Squat.          5×3 @ moderate weight 2.) 10 Rounds for time:           5 Burpees          15 Air Squats  ...