Double bodyweight deadlift

3/4 bodyweight shoulder press


09/13/2017 Make A Bad Day Better…Get to the Gym!

These smiles are proof that CFS can make a bad day better by going to the gym! Who wouldn’t LOVE to see these faces everyday!?

There are two ways to look at it…

If you get your workout done in the morning, then there is NOTHING that can ruin your day!  If you’re an afternoon/eve type of person, then you can make a bad day even better by getting to the gym!  The weather is slightly more tolerable and the faces are always friendly and happy to see you.


4 Super Sets

10 weighted dips

12 barbell curls


4 Super Sets

12 close grip push ups

10 chin ups

(Super Sets are combinations of exercises performed consecutively with no rest in between)


16 minute AMRAP

*complete 12 calories on the assault bike then max double unders in 1:00 minute

rest 1:00 minute

(1:1 work/rest ratio)

09/12/2017 Remembering Eva Schike


A 4 mile segment of Hwy 120 was renamed to honor her selfless sacrifice.


Eva’s Columbia Helitack Crew and “Copter 404”, the last helicopter from which Schicke jumped.

On September 12th of each year, CrossFit Sonora celebrates the life of Eva Marie Schicke.  Eva was well known to so many of our members who are affiliated with the large family of EMS and Fire Services here in Tuolumne County.  CFS Coach Sarah Schummer, who was Eva’s close friend and fellow Cal Fire co-worker, remembers her friendship fondly, “Eva was a beautiful person.  She had a unique spirit, a genuine soul.  She brought light to anyone she was around, she made you feel special.  Her witty humor and sass made me laugh like nothing else could.  I miss her always…Until we meet again, my friend.”


In April of 2008, a memorial was placed at the Rim of the World Vista Point in Eva’s honor.

CFS member, Christina Bonetti has history with the unfortunate tragedy.  Christina was flying with Tuolumne County SAR during the Search and Rescue mission when they were cancelled and heard traffic over the radio about the burn over.  “I knew it was Eva.  I came home and called her Captain, who was off duty visiting family in Santa Cruz at the time.  I just told him he needed to contact someone to find out details.   It was a very difficult time for so many here in our county, so that is why it is so important to honor her.”


Eva played forward on the CSU Stanislaus Women’s Basketball team.

“Eva Schicke was the ideal firefighter, tough and smart and gritty.
She had no apparent qualms about plunging into blazes, the kind that devour forests in minutes and on Sunday afternoon devoured Schicke.
Schicke was the first female firefighter and the 70th overall to die on the job in the nearly 100-year history of California Department of Forestry. Ironically, the fire that killed her wasn’t one of those monster fires, the ones that consume tens of thousands of acres; it was an 800-acre blaze in the Stanislaus National Forest, and it caught Schicke so quickly that she had no chance to escape it.  Schicke helicoptered into the Tuolumne River Canyon just west of Yosemite National Park as part of an elite Helitack crew that charges into a fire and “provides a quick holding action until more resources can get there,” said Schicke’s boss and mentor, Forestry Department Battalion Chief Jeff Millar, a 25-year veteran who recruited Schicke and helped turn her from a green firefighter into what he called “an ace.”  Schicke was one of a crew of seven — a captain and six firefighters –who were overrun by the fire, which started Sunday.  Schicke was killed, and the six other members of the Helitack crew were injured and were taken to Sonora Regional Medical Center in Sonora, where they were treated and released for minor burns and abrasions. One firefighter was air lifted to UC Davis Medical Center Burn Unit.  In Sacramento, Gov. Arnold Schwarzenegger said, “In the face of danger, Eva acted with courage and commitment, giving her life for the protection of her fellow Californians.”
In the close-knit, “brotherhood” world of firefighting, Schicke’s death was a devastating loss.”- the San Francisco Chronicle.

Rest in Peace

Eva Marie Schicke

born 10/25/1980

entered into rest 09/12/2004



hang squat clean


front squat


split jerk



Nasty Girls


7 muscle ups

50 air squats

10 hpc (135/95#)