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When Chyna and I first started hanging out with Thomas at CrossFit of Fremont, Thomas told us he wanted to be a Strength & Conditioning coach. He was already enrolled in college and working toward a degree in Kinesiology. Thomas has a passion for coaching that I...

WORKOUT   12/11/2019 STRENGTH 5x3 Overhead Squat (add 5#-10# to last 5x3 load) CONDITIONING Complete the following for time: 20  Box Jump Overs (M:24"/W:20") 40  Wall Balls (M:20#-10'/W:14#-9') 15  Box Jump Overs 30  Wall Balls 10  Box Jump Overs 20  Wall Balls 5  Box...

WORKOUT   12/10/2019 STRENGTH 5x3 Strict Press (add 5#-10# to last 5x3 load) CONDITIONING Complete as many rounds as possible in 14 minutes of: 75 Double Unders 15 Dumbbell Push Press (pick weight) 25 Abmat Sit-ups 15 Dumbbell Push-ups

One hell of a GFY weekend at the Granite Games Winter Throwdown. Loudest Squad.... Second Place Men's Team. First Place Women's Team. So awesome!!! ***** WORKOUT   12/9/2019 STRENGTH Week #6 of 5x3 5x3 Front Squat (add 5#-20# to last 5x3 load) CONDITIONING Complete...

WORKOUT   12/6/2019 STRENGTH 5x3  Bench Press (add 5#-20# to last 5x3) CONDITIONING Complete the following for time: 400m Run 50 Alternating One Arm Dumbbell Snatches (pick weight) 400m Run 25 Burpee Box Jump Overs (M:24"/W:20") *Box facing on BBJO. Target time is...

WORKOUT   12/5/2019 STRENGTH 5x3 Back Squat (add 5#-20# to last 5x3 load) CONDITIONING Complete as many rounds as possible in 9 minutes of: 20 Abmat Sit-ups 15 Dumbbell Front Squats (pick weight) 50m Farmers Carry