Get Low

Mike Shima, the only man at GFY with a black belt in “The Art of Ass to Ankles” ***** WORKOUT   5/7/2018 STRENGTH Week #2 of 5 Rep Max Testing Take 30 minutes to establish a 5 Rep Max Push Press CONDITIONING Complete three rounds of: 1 minute Max Rep Box...

The Watchful Eyes

When it’s go time during an Open Workout, there is no escaping your judges watchful eyes. Thank you to all who have not only performed the Open Workouts up to this point, but also have taken the time to judge your fellow GFY athletes. We have three more workouts...

Get Rid of Knee Sleeve Funk

This conversation came up at the gym tonight. I’ve posted about this several times since 2012. How do you get the funky smell out of your knee sleeves? First understand why your knee sleeves tend to take on a foul odor after awhile. It’s a bacteria. No more...

Protect your stuff!

Yep, they made this tool totally for people who need to smash a car window in an “emergency”……. I would like to say that “tis the season” for property crime, but unfortunately, California has seen a rising trend of property crime...

Beyond The Whiteboard is here

Beyond the Whiteboard is finally available for Good For You CrossFit members. We will begin posting workouts next week. If you have never used Beyond the Whiteboard, it’s an awesome way to track all your fitness numbers. Chyna and I have been using Beyond the...

This Guy Started It All

I wonder what would have happened to my life had I not had a chance conversation with this guy back in early 2006? This is Mike Prudencio. When I was a co-owner of One World Martial Arts, Mike was our BJJ instructor. Mike is a world class BJJ instructor, and he...