WOD Nov. 30th

Strength Component: 5×10 alternating legs Pistol Squat (5 each leg/set)

Wod: For Time

20 Handstand push-ups immediately followed by;

3 rounds

10 Back Squat 205/115

12 Pull-Ups

14 Kettlebell Swing 53/35

16 Push-Ups (games standard)

Core:  75 Russian Twists

Jake 7:15

Dan 7:56

Wod Nov. 29th

Strength Component:  5×5 OHS

Wod:  6 Rounds for Time

4 Cleans 205/135

10 Box jumps 24/18

20 Double Unders

Core: 100 Ab Mat Situps

Wod Nov. 28th

Strength Component: 5×5+ Push Press On the last set if you can get more than 5 do so

Wod:  Reps of 21-15-9

Snatch 95/55#

Ring Dips

Core: 50 knees to elbows

The snatch can be done as a muscle, power or squat snatch. One week until opening day, I can’t wait to ssee everyone at the gym on the 5th.

Wod Nov. 27th

Our Grand Opening is a week from tomorrow and we are so excited! A couple of reminders: Please e-mail/text/call Jake, Winter, Katie or Hudson and let them know if you are attending and if you would like to participate in the Workout. Parking is limited. We have parking near by but it is a little bit of a strike (car pooling advised.)  Affiliates: if you are bringing a group of people, please let us know a number by Friday so we don’t have a logistical nightmare. We look forward to seeing you there, stay posted. More info to come!

Strength Component: 5×5 Weighted Pull Up

Wod: 3 rounds for time

200m Row

10 Burpee Ball Slams 20/14#

15 Toes to Bar

20 Box Jumps 24/18″

Core: 3×10 Pistol Squats

WOD Nov. 26th

I’m sure there’s a little work to be done after yesterday’s gluttony, I know I need it. I hope everyone had a great thanksgiving and got to spend some quality time with their family. The Grand opening is coming up on Dec. 5th Wods and bbq, it should be a fun day.  There will be a donation box at the Grand Opening for a co-worker of mine Eric Wiggins whom has been diagnosed with Hodgkin’s Lymphoma and has not been able to work to support his wife and kids, any donation will be appreciated.

Strength Component: 5×5 Back Squat, 3 sec pause at the bottom

5 rounds for time:

The following moves will be done 4 reps in a row each arm

Kettlebell Clean x 8  70/53/35/24# Athletes Choice

Kettlebell Front Squat x 8

Kettlebell Push Press x 8

Kettlebell Snatch x 8

Core:  50 Russian Twist

Wod Nov. 25th

Happy Thanksgiving!

2 rounds for time:

Football game x 2 (women get a buy)

Turkey Leg

Mashed Potatoes


Candied Yams

Cranberry Sauce


Core: Choose your pie (advanced+whipped cream)

notes: Going to family’s house : 3 beers

Family coming over : 6 beers

Mother-in-law staying the night…………………shots

WOD Nov.24th

My Friend Jim Garvin doing a 150lb sled pull at the Level Ten Strength Challenge in Oroville.

Strength Component: 5×5 Zotts Press

Wod: For time

Row 1000m

50 Double Unders

10 Power Cleans 135/95#

40 Sit ups

8 Snatch 115/65#

30  Pull ups

6 Power Cleans 135/95#

20 Box Jumps 24/18

4 Snatch 115/65#

10 Ring Dips

Core:  3×30 Back Extensions

I just got back from the gym after doing today’s WOD with my friends Dan Hudson and Katie Ures. After the 1k row the heart rate never went down and with the combination of the cold air my lungs were taking a beating. The weight on the cleans and snatches were heavy enough to be challenging but at the same time we were able to keep a good pace.  The pull ups were the most challenging part of the workout, having to be broken up into multiple sets. Dan and Katie did  a great job pushing themselves the whole time through this tough WOD.

Jake 11:02

Dan 12:35

Katie 18:34

WOD Nov. 23rd

Strength Component: 3 Rounds max push-ups with 20lb vest


15 Muscle ups followed immediately by:


3 Deadlift 225/165


6 Deadlift


9 Deadlift


12 Deadlift

Grand Opening (official)

As we mentioned before, we are doing our Grand Opening Party on Sunday, December 5th. For the people who have been killing it in our gym for the last month, don’t you feel special now? We’re not even open! It is by casual invite only, so for the most part, if we have invited you or you have asked us to come, you’re in. Also, bring who ever you want, just let Jake know how many. We just aren’t going to throw a Grand Opening Party sign against Fair Oaks and just let anyone wander in off the street (that would be funny though). We are doing a workout, (which Jake is still scheming on) eating some food and hanging out. I am hesitant to say that it will be “kid friendly”, but if you don’t mind keeping an extremely close eye (busy street, big weights) go ahead and bring them along. More is to follow. Contact Jake or Winter regarding parking. Carpooling where possible would not be a bad idea, even if your just leaving the other cars in the Raley’s or Safeway parking lot (not that we’re telling you to do that, its good for the environment too…wah..wah..wah).  Hope to see you there

WOD Nov. 22nd

“Perseverance is  the hard work you do after you get tired of doing the hard work you already did.”- Newt Gingrich

Strength Component: 5,5,5,5,5+ Front Squat

WOD: 3 rounds for time

200m run

10  burpee ball slams 20#

7   Sumo Deadlift High Pull 95/65#

3  15ft rope ascents

Core:  100 ab mat sit-ups