2026 Epic Bridge Run In The Books

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Another Epic Bridge Run is done. Sean F., Chris B. and myself headed down to the bridge and got started.   The workout Run the bridge 4 rounds of 26 reps of Push ups Squats Sit ups Burpees Partner assisted shoulder…

WOD 10-20-25

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A. For Load Every 1:30 x 9 Rounds 1 Clean Pull + 1 Clean + 1 Front Squat + 1 Jerk B. For Time 21-18-15-12-9-6-3 Reps Of... Toes-to-Bar Wall Ball 20/14#, 10/9'  

WOD 10-19-25

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A. Partner Workout For Rounds and Reps 20:00 AMRAP w/Partner 10 Feet-elevated Ring Row 10 Ring Dip 10 Box Jump 24/20" – Partners alternate full rounds. B. Skill Work On A 10:00 Clock... Front Lever Practic…

Xcel Silver State Championship

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Congratulations to all gymnasts for completing their season of 2025! It's been a pleasure to see their confidence and strength grow throughout this season. The girls have been building a bond amongst themselves and showing positive sportsmanship.…

First Men's Gymnastics Meet Of The Season In The Books

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Our men's gymnastics team headed to Napa for their first invitational meet of the season the weekend of January 18th. The boys had a great first meet and are excited to keep working hard and improving through the season. Our two newest athletes…

Epic Bridge Run IX Recap

We have started another year and as we have for the past 8 years we kicked it off by heading down to the Golden Gate Bridge and participating in the Epic Bridge Run. This year’s theme was looking forward to this summer. It is an Olympic Year…

Injuries From Activity

If you move you risk injury. Injury through participation in sports and other physical activities range wildly from one activity to another. Some of the facts may surprise you as far as injury rates from various sports. I have been wanting…

Evidence Based Fitness

In CrossFit, we do a lot of things that other people in the fitness industry think are insane. We mix weight-lifting with “cardio,” we use the kip to “cheat” when we do pull-ups, we put heavy weight overhead, we run on the front of our…

The Original "Nasty Girls"

Some of you did the workout “Nasty Girls” last Thursday. You may be wondering where that came from and why it’s called “Nasty Girls”. Here are the original “Nasty Girls” from old CrossFit headquarters in Santa Cruz: That was…

One Bite At A Time

Roger and I talk about nutrition all the time. And for good reason! What you eat directly affects what you can do, how well you recover and how well your body makes gains. It’s also the hardest part of fitness. Let me say that again, it’s…