11/29/2016 Take Charge of Your Fitness!


Contact Kim for further details! (909) 647-6896. This is an excellent opportunity to target specific areas that hinder your CrossFit/Weightlifting performance. Many of us have witnessed how limited range of motion will affect your ability to get into proper positions!


Don’t forget to mark your calendars for the CFS Christmas Party on Saturday, December 17th at 7pm. Stay tuned for details but here’s a hint…you may want to hit up your favorite thrift shop for your party attire…

Our 6th Annual CFS Holiday Adopt-a-Family is taking place during the month of December. The name tags/wish lists will be found on the Christmas tree at the gym sometime this week. If you are willing and able please pick a name or two, or more if you’d like!! While you are out and about spreading holiday spirit, grab your gifts and help CrossFit Sonora bless those in need. Wrapped gifts will be due on Wednesday, December 21st, 2016. You can bring them to the gym and drop them under the Christmas Tree and we will take care of the delivery! Please make sure they are clearly labeled with the recipient’s name.  Additionally, there will be a wrapped box for any non-perishable food items and/or canned goods that we will donate to our local Interfaith Ministries this year. Help us spread the CFS Christmas Cheer to those in need!

Our tribute to Lucas Greunther will take place on Saturday, January 21st, 2017 with our 2nd Annual GAZA Hero Workout.  We will again be doing the fundraiser to benefit the Major Lucas Greunther Legacy Foundation to provide scholarships to those who “Live Like Luc”!  This will again be a TEAM style workout, with the option to perform the WOD as an individual.  This year we will also include a KIDS heat for a MINI GAZA workout.   Cost of registration will include a GAZA t-shirt.  Registration forms will be out soon!

Taking control of your fitness journey…

Compare your times!!  It’s been roughly 30 days since you last performed this workout.  Try to repeat with the same weights as before and compare your time to test your fitness.  If you don’t already have a way of tracking your workouts, grab a notebook or download the myWOD app and write everything down!  CrossFit is measurable and repeatable.  Here’s your chance to see where you are with your current goals.  Are you getting to the gym consistently?  One of the things we hear regularly, is “I’m just not getting any better, fitter, faster, etc”  The first thing you have to ask yourself is “Am I getting there regularly?”  The next thing to consider is “Am I working as hard as I possibly can while I’m there?”  A few other subjects that should come to mind are things such as your stress levels, amount and quality of sleep, rest days (not enough or too many)?  AND PERHAPS THE BIGGEST PROBLEM we all face is NUTRITION.  Are you eating the right types and amounts of foods?  It’s difficult to be introspective when you aren’t getting the results you desire.  Maybe we blame the programming or lack of coaching, but in reality it almost always comes down to the above mentioned subjects.  If all of these things are perfectly dialed and you still see a lack of results, then there a couple of other things to consider talking with your trainer about.  YOU are ultimately responsible for your fitness, WE are here to assist you in achieving your athletic potential.  Take charge!

WOD:  Last programmed 10/31/2016

Filthy Fifty

50 box jumps 24/20″

50 jumping pullups

50 kb swings, 1 pood

50 walking lunges

50 knees to elbows

50 push press 45#

50 hip extensions

50 wall ball shots 20/14#

50 burpees

50 double unders


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