• Info

    Info for A’s Game is up at the gym.  The pre-game CrossFit style competition starts at 10 am to 12 pm.  The first heat of men will start at 10:30am and the first women’s heat will start at 11:15am.  We have two athletes participating in the event.  Please come out to support them.  Our CFSL

  • Test It Out Tuesday

    Test It Out Tuesday

    This is less of a test and more of homework, if you so choose.  If your diet is holding you back from reaching your fitness/health goals, please sit down and figure out why.   Why do you continue to eat in a way that does not support your goals?  It could be as simple as

  • Happy Labor Day

    Tomorrow’s schedule:  6am/8am/9am classes and 10-12pm open gym.  If you are dropping in from another CrossFit, please sign up ahead of time here.  Thank you. WOD: 5 Rounds 400m Run 50 Double Unders 15 Med Ball Cleans (20/14lbs) *Modification for double unders is 100 Singles.

  • Sunday Funday

    Sunday’s WOD: Skill:  Work on Hang Power Clean 5 Rounds 10 Deadlift (80kg/55kg) 5 Hang Power Cleans (80kg/55kg) 10 Box Jumps (24/20in) * Compare to 5/18/14.  Use appropriate weight for your current level.  One bar per person.

  • Comp TIME!

    Happy Friday, we are planning our next in house competition.  This will be a team comp consisting of three women or three men.  Be sure to save the date, Oct. 18th 10-2pm roughly.  We will have even more sponsors and fun times.  More details to follow. Friday’s WOD: Skill: Band Rows and Supine Triceps Conditioning:

  • More Numbers

    Thursday’s WOD: Strength: Snatch Grip Deadlift: 5×2 reps increasing as able Conditioning: 18-15-12-9-6-3 Front Squat (No Racks)  Wt: Rx: 50/35kg.  Rx+61kg/43kg) DB Push Press  (you choose) Toes to Bar *Use the appropriate weight for you.  

  • Holiday and A’s Info

    Holiday and A’s Info

    Oakland A’s tickets are in and we will start handing them out today.  The shirts from the A’s are given out on game day.  Our special CFSL shirts will go out as soon as I have my hot little hands on them.  Here are the times to pick up your TICKETS: Today between 4:30pm to

  • Test It Out Tuesday

    This week let’s test out hearing from you guys.  What kind of nutrition stuff would you find helpful or interesting?  What kinds of recipes would you like to see?  Talk to me.  Great work, btw!  You all having been tearing it up in the gym.  I am so amazed at the beautiful movement and technique

  • Happy Monday

    Happy Monday

    Reminder, Basics Starts tomorrow.  We have spots open in the morning!  The evening is sold out. Also, Out Of the Cave food truck will be here Tuesday from 4:30-7:30pm.  Get food for the night or the week. Who had a great weekend?   I bet Anne did!  Congratulations, again! Monday’s WOD: Strength/Skill: DHSS 5×3 at

  • Two Parter

    Sunday Funday WOD: Part A. 5 Rounds 5 Squat Cleans (Rx: 61/43kg Rx+: 70/50) 10 Bar Facing Burpees 15 Wall Balls (20lbs/14lbs) *Scale the weight to YOUR level for the squat cleans. Part B. Every 2 min for six rounds: Run 200m.  This is a ~80% effort and not a race.  Your goal is to