Monthly Archives: February 2011

Homework!

Since we just finished out the Winter Cycle, it is time to reflect on the last three months of hard work.  To help make the program better for you guys, let me know what is going on.  Feedback (negative or positive) is greatly appreciated.  You can even comment on the blog itself if you want to remain annonymous.  Are you satisfied with your results/progress?  Is there ANYTHING that you’d like to see different?  Perhaps different class times?  Open gym forum on weekends?  How about the programming?  Is it challenging enough for you?  Is there something that we tend to not do enough of that you’d like to see in the program?  How about the clinics we have been putting on…  We will be putting them on much more regularly now, any requests?

 

Every individual that reads this has some homework…  Now you may not give me any feedback (and I understand you may not want to be bothered with that), but, you MUST think about some goals…  Just pick three goals that you’d like to see yourself accomplish this cycle.  It could be a pullup without a band, a ring dip, a ten pound increase on your lifts…  Whatever it is, email them to me!  I will attach it to your file in the computer and hold you accountable!  I want every one of you to be successfut, but it starts with you! 

 

Thank you!

Posted in Uncategorized

Tentative… Here is the Day #2 Testing… Makeups might still be made

Nice work, not everyone has completed the testing yet…  Here is Day #2!

 

 

  Athlete: Deadlift   Pullups   Dips   2 Min T2B   FGB   TOTAL
1 Hutchinson, Wesley 395 1 61 1 30 1 45 2 367 1 6
2 Raup, Grant 363 3 49 2 25 2 51 1 359 2 10
3 Ford, Brandon 364 2 22 6 6 9 36 3 331 3 23
4 Eslick, KJ 338 6 30 4 19 3 28 5 271 6 24
5 Lehman, Darin 345 4 25 5 15 5 24 7 296 4 25
6 Genochio, Anthony 314 9 45 3 16 4 23 8 248 7 31
7 Bradbury, Tim 338 6 19 8 6 9 20 10 225 9 42
8 Magorka, Tom 270 10 15 9 8 6 12 14 276 5 44
9 Renda, Geno 215 15 15 9 8 6 22 9 211 12 51
10 Garcia, Michael 322 8 12 15 44* 17 28 5 241 8 53
11 Bracco, Nate 340 5 14 11 2 14 10 16 221 10 56
11 Swanson, Dave 260 11 14 11 7 8 15 12 202 14 56
13 Johnson, Matthew 235 13 10 16 5 11 30 4 201 15 59
14 Jones, CJ 230 14 20 7 5 11 12 14 161 17 63
15 Russello, Matt 258 12 13 13 0 17 13 13 218 11 66
16 Lopez, Nate 114 18 13 13 3 13 16 11 211 12 67
17 Owens, David 182 17 4 18 2 14 8 17 175 16 82
18 Magee, Keith 184 16 6 17 1 16 5 18 134 18 85
                         
                         
  Athlete: Deadlift   Pullups   Dips   2 Min T2B   FGB   TOTAL
1 Calhoun, Lynn 230 5 46 1 15 3 40 1 330 4 14
2 McKernan, Jennie 254 3 29 3 17 2 32 4 333 3 15
3 Rhoades, Amber 239 4 24 5 3 5 40 1 343 2 17
3 Hunter, Lynn 255 2 28 4 19 1 29 5 312 5 17
5 Tivey, Ginger 284 1 20 6 3 5 22 10 353 1 23
6 Beverly, Sarah 224 6 18 8 5 4 22 10 272 7 35
7 Helsel, Kim 194 9 10 11 3 5 28 7 235 9 41
 8 Goss, Faith 220 7 30 2 33* 18 25 8 228 12 47
9 Fegard, Stacy 152 22 20 6 1 9 33 3 244 8 48
10 Davenport, April 178 14 6 13 37* 13 29 5 294 6 51
11 Her, Stacy 164 17 10 11 3 5 23 9 209 15 57
12 Calhoun, Monica 194 9 13 10 38* 11 16 13 200 18 61
13 Henderson, Allison 194 9 2* 22 40* 10 5 20 208 16 77
14 Morris, Geri 154 19 2 16 37* 13 10 18 225 13 79
15 Murrish, Brandie 178 14 3* 22 34* 16 5 20 234 10 82
16 Sherman, Angela 176 16 16* 22 28* 21 20 12 229 11 82
17 McManus, Katy 159 18 1 18 27* 24 16 13 217 14 87
17 Bogdan, Nadia 194 9 1* 22 38* 11 0 25 191 20 87
19 Dumitru, Denise 154 19 2 16 27* 24 15 16 195 19 94
20 Farrish, Shea 128 27 14 9 36* 15 3 22 173 22 95
21 Silber, Tiffany 149 23 4 14 34* 16 11 17 140 26 96
22 Butler, Sara 204 8 11* 22 28* 21 2 23 172 23 97
23 Dumitru, Carmina 194 9 7* 22 30* 19 0 25 166 24 99
24 Pierce, Karen 144 24 1 18 30* 19 1 24 204 17 102
25 Magee, Julie 134 26 3 15 25* 27 16 13 144 25 106
26 Kelly, Jessica 154 19 1 18 26* 26 6 19 131 27 109
27 Henderson, Clare 142 25 1 18 28* 21 0 25 175 21 110
28 Owens, Terry 113 28 1* 22 22* 28 0 25 129 28 131
Posted in Uncategorized

Rest of the week

After the testing is all complete,  there will be a chance to still get a workout in this week or do a makeup.  If you are under the age of 14 years old and did not test at all, continue to take the rest of the week off to come back stronger than ever next week (this is not an option, it is the process of periodization), for you adults, I realize that taking too much time off may be slightly detrimental.  So, there will be opportunities to still come in and train.  It’ll be an “Open” gym format to where you may make up or do your own thing.  But you must sign up for the class time just as a regular class! 

 

Happy training! 

 

Also, do not be so concerned about checking the site for your Day #2 scores… They won’t be up for several days.  And please, keep in mind that you are still just competing against your self and that it doesn’t matter how every one else is!  I realize a 1 pound gain may sound small, but just convert that to a percentage…  I would love love love to have some of your percentage gains that you are getting!  Keep it up!

Posted in Rocklin Crossfit Blog

I realize the mistakes, here are the corrected numbers…

There were some major mistakes from yesterday’s posting on the scores… I do apologize for that, I’m not the best at using excel.  Here are the updated and corrected scores from Day #1!  Of course, not everyone tested for Day #1 and we will be having make ups as part of an “open gym” format. 

 

  Athlete: Snatch   Clean   2 OHS   2 Min DU   3 Km Row   S2O   TOTAL
1 Baron, Gary 247 1 295 1 270 1 177 2 11:37 5 290 1 11
2 Hutchinson, Wesley 213 2 273 2 245 2 183 1 11:50 8 220 5 20
3 Westberg, Josh 174 3 224 5 214 4 144 3 12:39 13 224 4 32
4 Butler, Clayton 164 5 233 3 190 8 140 4 11:47 7 204 6 33
5 Garvin, Jim 169 4 217 8 220 3 134 5 11:40 6 184 8 34
6 Raup, Grant 159 7 224 5 210 5 42 12 12:00 9 244 2 40
7 Ford, Brandon 154 9 224 5 124 13 83 8 11:34 4 202 7 46
8 Lehman, Darin 155 8 195 13 195 7 30 17 10:55 1 225 3 49
8 Talley, Dean 163 6 205 9 200 6 123 6 12:10 11 182 11 49
10 Smith, Jordan 130 14 233 3 165 9 65 9 10:58 2 153 14 51
11 Eslick, KJ 132 12 205 9 153 11 85 7 12:32 12 184 8 59
12 Genochio, Anthony 114 17 174 15 144 12 63 10 11:33 3 164 12 69
13 Sanchez, Robert 132 12 197 11 162 10 41 14 13:53 19 132 16 82
14 Garcia, Michael 142 11 197 11 95 16 30 17 12:56 15 132 16 86
15 Magorka, Tom 122 16 152 18 122 14 42 12 12:50 14 162 13 87
16 Bradbury, Tim 144 10 184 14 0 22 26 19 13:39 18 184 8 91
17 Swanson, Dave 124 15 162 16 94 17 34 15 13:31 17 152 15 95
18 Russello, Matt 64 22 115 19 64 19 32 16 12:03 10 114 18 104
18 Acosta, Brendon 94 18 154 17 104 15 58 11 14:04 21 104 22 104
20 Lopez, Nate 84 21 114 21 64 19 14 21 13:25 16 114 18 116
21 Owens, David 94 18 114 21 33 21 17 20 14:42 22 114 18 120
21 Renda, Geno 85 20 115 19 85 18 3 22 14:00 20 105 21 120
  Athlete: Snatch   Clean   2 OHS   2 Min DU   3 Km Row   S2O   TOTAL
1 Hunter, Lynn 128 1 151 2 159 1 86 7 12:26 1 168 1 13
2 Tivey, Ginger 103 4 158 1 143 3 110 4 12:40 2 135 2 16
3 Calhoun, Valerie 108 3 146 3 144 2 118 2 13:40 8 134 3 21
4 McKernan, Jennie 113 2 138 5 138 4 64 9 12:50 3 134 3 26
5 Goss, Faith 83 7 123 6 113 5 126 1 13:04 4 105 7 30
6 Davenport, April 79 8 114 7 84 12 108 5 13:32 5 99 9 46
7 Beverly, Sarah 98 5 143 4 113 5 63 11 14:56 18 124 5 48
8 Murrish, Brandie 84 6 114 7 64 17 55 12 14:26 12 114 6 60
8 Her, Stacy 73 10 108 9 93 7 111 3 15:05 19 93 12 60
10 McManus, Katy 73 10 103 10 83 13 76 8 13:37 6 83 17 64
11 Davenport, Erin 73 10 93 13 88 10 90 6 15:10 21 100 8 68
12 Helsel, Kim 78 9 83 16 83 13 44 16 14:30 14 94 10 78
13 Dumitru, Denise 70 13 99 11 89 9 20 20 14:39 17 94 10 80
14 Butler, Sara 63 15 83 16 93 7 20 20 14:29 13 93 12 83
15 Fegard, Stacy 52 20 82 20 87 11 64 9 14:25 11 84 15 86
16 Eubanks, Heather 63 15 88 14 63 18 50 13 13:49 10 74 19 89
17 Jones, Kerry 63 15 83 16 73 16 1 23 13:38 7 89 14 91
18 Morris, Geri 44 23 97 12 82 15 41 17 13:41 9 79 18 94
19 Bogdan, Nadia 68 14 88 14 63 18 30 18 15:08 20 84 15 99
20 Dumitru, Carmina 63 15 83 16 63 18 24 19 14:36 15 64 21 104
21 Calhoun, Monica 53 19 69 22 63 18 47 14 14:36 16 73 20 109
22 Farrish, Shea 52 20 72 21 55 22 45 15 16:48 22 64 21 121
23 Owens, Terry 52 20 62 23 22 23 10 22 17:56 24 62 23 135
24 Toffler, Griffin 37 24 42 24 12 24 * 24 16:59 23 22 24 143
Posted in Uncategorized

Olympic Lifting Lessons

Olympic Lifting Workshop is scheduled for Saturday March 12th from 10:00 am til finish!  Approximately a six hour clinic with an hour for lunch.  It is enabled on the schedule!  It costs just $100 and is worth spending 3 X’s as much!  Sign up, last time it sold out in about 3 hrs! I will not hold any spots, it is set to sell out at 15 athletes, and it is first come, first serve!

Posted in Uncategorized

Day #1 is Complete! Scores are in and everyone is ranked!

I took the scores directly off of your scoresheet that you wrote down!  If there is a discrepency in your scores, then either I could not read your writing, or you did not write anything down.  Every single person improved on multiple things yet again, nice work all!  Now it’s time for the fun day!  The Day #2 scores will not be posted until probably Sunday night, so that way you won’t have to keep refreshing the computer to see if I posted them…

 

Without further hesitation, here are the scores!

The number to the right of the number you hit, is the score and how it compares to everyone else.  If you received a “1” then you were the best out of everyone that tested, the less points the better!

 

CrossFit Physical Performance Testing
Athlete: Snatch   Clean   2 OHS   2 Min DU   3 Km Row   S2O   TOTAL
1 Hutchinson, Wesley 213 2 273 2 245 2 183 1 11:50 7 220 5 19
2 Butler, Clayton 164 5 233 3 214 4 144 3 12:39 12 224 4 31
3 Garvin, Jim 169 4 217 8 220 3 134 5 11:40 5 184 8 33
4 Raup, Grant 159 7 224 5 210 5 42 12 12:00 8 244 2 39
5 Smith, Jordan 130 14 233 3 190 8 140 4 11:47 6 204 6 41
5 Westberg, Josh 174 3 224 5 200 6 123 6 12:10 10 182 11 41
7 Ford, Brandon 154 9 224 5 124 13 83 8 11:34 3 202 7 45
8 Lehman, Darin 155 8 195 13 195 7 30 17 10:55 1 225 3 49
9 Eslick, KJ 132 12 205 9 153 11 85 7 12:32 11 184 8 58
10 Swanson, Dave 124 15 162 16 144 12 63 10 11:33 2 164 12 67
11 Sanchez, Robert 132 12 197 11 165 9 65 9 13:53 18 153 14 73
12 Talley, Dean 163 6 205 9 95 16 30 17 12:56 14 132 16 78
13 Garcia, Michael 142 11 197 11 162 10 41 14 13:53 19 132 16 81
14 Magorka, Tom 122 16 152 18 122 14 42 12 12:50 13 162 13 86
15 Bradbury, Tim 144 10 184 14 0 22 26 19 13:39 17 184 8 90
16 Genochio, Anthony 114 17 174 15 94 17 34 15 13:31 16 152 15 95
17 Lopez, Nate 84 21 114 21 64 19 32 16 12:03 9 114 18 104
17 Acosta, Brendon 94 18 154 17 104 15 58 11 14:04 21 104 22 104
19 Owens, David 94 18 114 21 64 19 14 21 13:25 15 114 18 112
20 Renda, Geno 85 20 115 19 85 18 3 22 14:00 20 105 21 120
21 Russello, Matt 64 22 115 19 33 21 17 20 14:42 22 114 18 122
CrossFit Physical Performance Testing
Athlete: Snatch   Clean   2 OHS   2 Min DU   3 Km Row   S2O   TOTAL
1 Hunter, Lynn 128 1 151 2 159 1 86 7 12:26 1 168 1 13
2 Tivey, Ginger 103 4 158 1 143 3 110 4 12:40 2 135 2 16
3 Calhoun, Valerie 108 3 146 3 144 2 118 2 13:40 8 134 3 21
4 McKernan, Jennie 113 2 138 5 130 4 64 9 12:50 3 134 3 26
5 Goss, Faith 83 7 123 6 113 5 126 1 13:04 4 105 7 30
6 Davenport, April 79 8 114 7 84 12 108 5 13:32 5 99 9 46
7 Beverly, Sarah 98 5 143 4 113 5 63 11 14:56 18 124 5 48
8 Murrish, Brandie 84 6 114 7 64 17 55 12 14:26 12 114 6 60
8 Her, Stacy 73 10 108 9 93 7 111 3 15:05 19 93 12 60
10 McManus, Katy 73 10 103 10 83 13 76 8 13:37 6 83 17 64
11 Davenport, Erin 73 10 93 13 88 10 90 6 15:10 21 100 8 68
12 Helsel, Kim 78 9 83 16 83 13 44 16 14:30 14 94 10 78
13 Dumitru, Denise 70 13 99 11 89 9 20 20 14:39 17 94 10 80
14 Butler, Sara 63 15 83 16 93 7 20 20 14:29 13 93 12 83
15 Fegard, Stacy 52 20 82 20 87 11 64 9 14:25 11 84 15 86
16 Eubanks, Heather 63 15 88 14 63 18 50 13 13:49 10 74 19 89
17 Jones, Kerry 63 15 83 16 73 16 1 23 13:38 7 89 14 91
18 Morris, Geri 44 23 97 12 82 15 41 17 13:41 9 79 18 94
19 Bogdan, Nadia 68 14 88 14 63 18 30 18 15:08 20 84 15 99
20 Dumitru, Carmina 63 15 83 16 63 18 24 19 14:36 15 64 21 104
21 Calhoun, Monica 53 19 69 22 63 18 47 14 14:36 16 73 20 109
22 Farrish, Shea 52 20 72 21 55 22 45 15 16:48 22 64 21 121
23 Owens, Terry 52 20 62 23 22 23 10 22 17:56 24 62 23 135
24 Toffler, Griffin 37 24 42 24 12 24 * 24 16:59 23 22 24 143
Posted in Uncategorized

Testing and Scheduling Updates

The video is from our most recent competition in Sacramento.  It is a bit on the longer side, but goes by very fast!  Watch it, some of these movements may be coming up!

 

Well, Testing starts tomorrow!  With that said, it’s go time!  Bring your A-Game and please pay attention to the schedule changes that have occurred.  Due to the fact that it is testing week and there is a holiday on Monday, the 5:30 am class is cancelled.  It will resume on Wednesday but it will be about 90 minutes long.  Also, class sizes may be a bit larger than normal, it will help to bring us all together in an intense setting where we can all witness improvements and get the “competition feeling”.  Please note that Sunday and Monday are identical and you only need to come to one of them.  Same goes for Tuesday and Wednesday.  The 4:00 Monday and Tuesday classes are the NIKE SPARQ Testing for youth, but is not limited to just the youth.  We will be closed from Wednesday night are resume regular scheduling on Monday, Day #1 of the Spring Cycle!

 

Here are the numbers from last testing period.  If you do not find your name, it is because you more than likely only tested one of the two days.  I do have the record of the individual day, but I am only showcasing the combined scores of both days! 

 

Happy Testing!

Place: Athlete: Snatch Clean 2 OHS DU Row S2O DL Pullups Dips T2B FGB TOTAL
1 McKernan, Trent 154 244 204 103 11:00 224 435 33 33 41 401 43
2 Hutchinson, Wesley 206 284 240 149 12:28 220 370 64 35 35 301 48
3 Wolf, Shawn 174 244 134 136 12:16 224 429 40 41 47 315 51
4 Garvin, James 166 202 220 143 11:46 220 348 48 25 40 344 57
5 Weygandt, Todd 162 252 152 68 12:14 248 405 50 17 26 393 74
6 Shaules, Joshua 163 224 109 91 10:58 184 365 31 20 36 321 79
7 Butler, Clayton 163 222 186 89 12:29 218 312 32 24 35 275 97
8 Smith, Jordan 128 206 138 51 11:54 176 336 40 15 29 314 124
9 Ford, Brandon 125 208 108 61 11:59 181 342 40 10 30 261 137
10 Genochio, Anthony 133 176 163 40 11:27 153 334 47 17 21 252 142
11 Berger, Scott 148 176 130 63 12:07 168 282 20 4 28 285 162
12 May, Charlie 153 222 133 46 12:11 186 323 16 9 15 248 163
13 Willman, Scott 134 173 94 53 12:54 153 360 5 20 30 275 172
14 Sanchez, Robert 130 194 173 15 13:34 194 292 21 28 31 232 179
15 Connelly, Derrick 110 164 133 19 12:35 153 294 16 17 30 265 195
16 Ashby, Nathan 152 202 94 28 13:31 134 340 12 7 25 250 210
17 Lehman, Devin 118 159 108 57 13:39 118 304 23 8 27 216 233
18 Eslick, KJ 118 163 74 1 12:58 153 272 25 20 20 249 238
19 Bracco, Nathan 124 184 134 18 12:59 174 314 9 2 13 237 239
20 Dietz, Steve 118 160 120 48 12:30 158 272 10* * 0 259 256
21 Garcia, Mike 134 154 64 7 12:50 144 322 5 3 21 239 263
22 Bradbury, Tim 133 168 94 26 14:52 154 274 10 5 15 193 265
23 Swanson, David 133 187 65 24 13:55 153 304 13 4 5 163 266
24 Heryford, Therin 104 134 84 50 13:26 84 224 12 11 15 257 278
25 Westergaard, Cody 120 148 64 22 12:42 130 274 5 2 16 207 294
26 Calhoun, Tom 104 144 74 43 14:44 84 234 10 12 18 194 299
27 Renda, Geno 94 108 74 2 13:21 88 192 15 8 21 207 308
28 Acosta, Brendon 84 134 94 27 14:05 104 184 16 3 7 182 317
29 Magorka, Tom 108 133 94 17 13:57 94 224 2 4 6 175 332
30 McInernie, Joe 73 99 33 0 13:05 84 148 1 29* 0 157 367
Place: Athlete: Snatch Clean 2 OHS DU Row S2O DL Pullups Dips T2B FGB TOTAL
1 Hunter, Lynn 119 154 143 65 13:07 164 252 30 20 31 320 25
2 McKernan, Jennie 99 134 124 48 13:21 129 235 22 15 40 394 37
3 Tivey, Ginger 103 148 118 65 13:05 110 254 10 1 15 340 49
4 Calhoun, Valerie 94 134 134 72 15:03 124 224 38 15 34 292 52
5 Clement, Ciara 94 139 144 58 13:44 104 204 0 1 7 278 80
6 Habenicht, Michelle 74 109 94 100 14:08 94 204 13 40* 23 272 84
7 Gonzalez, Kimberly 79 110 88 78 14:21 108 204 9 2 18 240 89
8 Beverly, Sarah 79 130 104 47 15:55 118 204 11 3 17 284 93
9 Davenport, April 74 104 74 83 14:02 94 164 3 31* 24 282 111
10 Genochio, Julianne 79 98 98 36 13:49 88 184 4 27* 12 239 129
11 Freeman, Deborah 84 104 94 7 12:52 94 174 2* 27* 0 293 140
12 McManus, Kate 84 94 89 33 14:23 74 164 1 35* 10 226 150
13 Baldes, Kate 63 83 108 40 14:26 88 174 5* 37* 1 235 156
14 Murrish, Brandie 74 104 74 36 15:02 84 164 6* 31* 0 217 172
15 Dumitru, Monique 54 74 64 33 16:07 84 164 1 33* 7 246 190
16 Fegard, Stacy 53 83 83 48 15:23 74 153 13 3 * * 200
17 Leal, Casey 54 64 58 46 14:26 64 174 1 * 15 203 200
18 Dumitru, Denise 64 74 74 * 14:28 84 154 9* 27* 3 205 209
19 Jones, Kerry 64 84 64 0 14:03 84 149 5* 30* 0 188 214
20 Calhoun, Monica 52 67 52 29 14:48 64 163 4 40* 5 178 223
21 Pierce, Karen 49 64 64 22 15:10 74 134 1 27* 13 231 224
22 Dumitru, Carmina 54 84 58 33 15:12 64 174 1* 23* 0 161 226
23 Le, Kim 54 64 74 15 15:38 74 154 5* 32* 1 182 228
24 Her, Stacy 54 74 54 28 16:20 64 164 0 31* 2 191 233
25 Garcia, Kaitlin 44 94 44 8 15:42 64 124 1 26* 3 199 258
26 Magee, Julie 44 64 44 2 15:58 59 124 2 24* 11 152 287
27 Garcia, Darlene 42 64 22 6 16:04 54 114 6* 21* 0 160 309
Posted in Uncategorized

Olympic Lifting Lessons

Well, with the success of last time, Edgar and Evelyn will be making the trip up again from So Cal.  I will be opening registration on Tuesday at approximately 12:00 pm.  I will not hold any spots, hence why I am giving you the information to sign up now.  The date is going to be Saturday March 12th.  The cost will be $100 and it will an all day event, but HIGHLY recommended.  I just came back from there place last night, I strongly recommend you to participate in the workshop.  Sunday will be open for private lessons.  And based on demand, I am contemplating opening up Friday for privates as well.  Let me know your interest ASAP so I can see what all I need to open up.

 

It’s all about efficiency of movement!  Let’s get some!

Posted in Uncategorized

Mindbody scheduler is working again for the Am classes

Sorry for any inconviences.  It is now up and running again.   You can still hit the mark as unpaid button and it will take you from there.  Also the Foam Roller class sign in is fixed as well.

Posted in Uncategorized

Foam roller class

Foam Rolling Workshop $40

(aka: Self Myofascial Release “SMR”)

February 19, 2011 

11:30pm – 1:30pm 

 

Rocklin CrossFit will be hosting

Heidi Cohen M.S.

Kinesiologist

 

 

Bring your own Foam Roller or purchase

The revolutionary GRID FOAM ROLLER →

$35 for Attendees Only (Non-Attendees: $40 + tax)

 

 

Learn the basics of foam rolling to

“Self Massage,” or release muscle

inflexibility and dysfunction.  Learn

Trigger Point Technologies concepts;

Pre-Gen & Re-Gen, as they relate to

preparing and regenerating muscles.

 

 

 

Integrating self myofascial release into you daily training routine will make your workouts more effective and efficient while speeding recovery and preventing injury. From weekend warrior to elite athlete, learn how to prepare your tissue to tolerate the demands placed upon it.

to sign in go to our scheduler and click workshopd and sign in like a normal class.  See you there.

Posted in Rocklin Crossfit Blog