+++5am class canceled on Friday+++


Happy Birthday Jorgy!

Workout: Hang Power Clean

3, 3, 3, 3, 3

Post loads used.

Mini Metcon in honor of Jorgy’s Birthday : “Mile Full of Burpees Scaled down”

As many rounds as possible in 8 minutes

Run 100m

10 burpees

Post rounds completed.

(The original version is 16 rounds for time).


Pankration Fights Next Thursday!


Tickets are $20. We still have tickets at the gym. Talk to Jeremy if you want to reserve some. 6am Matt has offered to tell everyone stories from when he used to DJ at 1015 Folsom.


Article: Exercise Is Healthy For Mom And Child During Pregnancy, Report States

“. . .According to this review article, exercise can strengthen and improve overall musculoskeletal and physiologic health as well as pregnancy related symptoms. Exercise such as aerobics, impact and nonimpact activities, resistance training and swimming:

* eases back and other musculoskeletal pain;

* lowers maternal blood pressure;

* reduces swelling; and

* improves post-partum mood, including sadness. . .”

Click here for complete article.

Recent Posts
Showing 0 comments
  • Yvonne


    Mountain, totally count Craig in for the beer/cider/run. He added me to the kickball when I am suffering from plantar fasciitis. You can count me in but I will have to run with one leg and hop with the other. Who knows I might be able to run after a lot of cider flowing through my body!

  • Mark L.

    Happy Birthday, Joshua!

  • 6am...Matt & Len

    Happy Birthday Josh

  • 6am...Matt & Len

    Happy Birthday Josh

  • Lauren

    We’re going drinking Thursday night. Come out with us.

  • Moises G

    HAPPY BIRTHDAY JORGY!!!!!!!!!!!!!!

    FINALLY YOU ARE LEGALLY 21,LOL! We all need to go out and celebrate

  • Jeff B

    Happy Birthday Jorgy! Looking forward to that mini metcon, not.

  • BD

    Happy Birthday Jorgy…

    Bet you never felt this old before???

    I’m glad I’m NOT doing the Mini Metcon today…

  • Dean

    Happy Birthday Josh.. Will do my track workout at DVC and throw in your Mini Metcon. It might look funny to those out there but who cares.

  • Vickie

    Happy 21st Birthday Jorgy!!! Hopefully when I do the WOD this morning I will continue to have these happy thoughts. Enjoy the day.

    Vickie, Luca and Alessandro

  • Miles

    Running and burpees, awesome.

  • Mike Erickson

    Happy Birthday Jorgy!

    Couldn’t pass up your birthday wod. Five rounds in 8 min 15 seconds. Sub’d 8 calories on the airdyne for the 100 meters. Sucked big time, just like I remembered. Really glad it wasn’t 16 rounds. Three weeks today since the cortisone shot in my spine. I feel much better and have started to work out again (after 5 months).

    Mike E.

  • Alan

    Just want to let everyone know my new promotion has started at Chevys so there are a few things to vary our Paleo diets. Chicken and shrimp skewers, grilled and brushed with an orange jalapeno glaze. They are served with yucca which is cassava root, in the turnip family, tastes like potato. We can’t have it anyway as it is a starch, (plus it’s fried, what can I say, it’s Chevys). Also, fresh Mahi Mahi. Topped with grilled pineapple salsa. This is served with mesquited grilled vegetables, broccoli, zucchini, yellow squash, roasted garlic, green beans, mushrooms and carrots (I pull the carrots out). This also comes with yucca. Nancy and I order this no yucca with double veg, no butter. Bon Appetit!
    Thanks for a great Fight Fit class this morning Jimmy.

  • Stephanie Ayer

    Happy Birthday!! Burpies? Thanks alot!! Enjoy our day!!!!!!!!!!!!!!!!!!!!!!

  • Stephanie Ayer

    Whoops….YOUR day! 🙂

  • Laci

    Happy Birthday Josh! Hope you have great 21st! Looking forward to todays workout after yesterdays torture.

  • Len*

    Thanks Alan…You know Matty and I already planned on eating there tonight!

    Happy Bday Jorgy!

  • Sarah@diablocrossfit.com


  • Andrew

    happy birfday josh!!

  • Meg Rosten

    HAPPY BIRTHDAY JORGY!!!!! Enjoy your day!!!! 🙂

    Happy Belated Birthday to Vickie, sorry for the late post!

  • Jennie

    Happy Birthday Josh!

    Today was suppose to be a rest day but the mini metcon looks good 🙂 I can’t resist a WOD that involves running…

  • DJ Docto


    wow, I don’t know if anyone knows this but..
    besides doing muay Thai and working for Chase..
    I have a Club promo company called Blackout SF (BlackoutSF.com).

    If anyone is going out this weekend,
    I have a party this Saturday!

    It’s called “Summer Kiss” and it’s going to be at Vice!

    So.. Jorgy if you wanna celebrate, lemme know!
    I’ll take care of you for your birthday 🙂

  • Carry

    HAPPY BIRTHDAY JOSH!! You were the first person to train me back at the old shed and your energy and fun personality is part of the reason I kept coming back even when I was too sore to get out of bed! So glad to know you and I hope your day is fun and SAFE. (sorry had to add that safe part) It’s the mom in me 🙂

  • luca

    We did today conditioning work outside, on Rodil suggestion, take your complains up to him, it added a degree of difficulty considering the heat and doing burpees on the asphalt, I have to say that the men were the ones complaining, not a peep out of the ladies, show them hoe it’s done.
    We worked on some agility movements before class, trying to get people to jump higher and be more coordinated, it was fun, will do it again on Saturday

  • Stavros @ Diablo CrossFit

    Happy Birthday Josh! Hope you enjoy your day…hopefully see you soon brotha!!

  • Mike P.

    Happy birthday Jorgy! I would encourage you to celebrate but I am positive you’re already on top of it.

  • Hylie

    Happy 21st Josh!! It is also my son Mac’s 16th b-day today…I trust you will enjoy your day 🙂

  • sarah t.

    Happy birthday Jorgy! 21st birthdays are the best-make sure you have something for in the AM!
    The workout looks fun today…the mini metcon will be a challenge to say the least-but if I can hurry my client through their meeting this evening then I will hussle over for the 7:30 class.

  • ronnielo

    Happy Birthday Josh, puberty should end soon. I wasn’t complaining Luca I was just sharing my emotions!

  • jorgy

    Thank you all for the birthday wishes.
    JJ, thanks for posting my WOD I will be doing the full version
    “A mile full of burpees”
    16 X 100 meter sprints and 10 burpees= 1 mile + 160 burpees
    A long week in Idaho did me no good as far as nutrition and Crossfit so I need an ass kicker. This will hurt…

  • jorgy

    19:19. Took my shirt off and got some sun. Not a flattering Crossfit body right now. Paleo and zone. Everyone hold me to that.

  • luca z.

    Ron you have a funny way of sharing, but it’s you own unique style and I love you for that, by the way I forgot to call you PINOCCHIO today sorry it won’t happen again 😉

  • Amy

    In honor of your 21st, Josh, I did the WOD with a wicked hangover in the sun. 5 rounds and the reason I wasn’t complaining is that when you are that close to the light on the other side, words cease.
    Happy Birthday. Be careful.

  • Meg H

    Happy Birthday Josh! Enjoy and be safe!

    Thanks Luca for the workout, and just to be honest…I probably would have complained, but I couldn’t breathe 😉

  • Jeff B

    Surprised myself today on the hang power cleans. Sprints and Burpees x10 followed by a new PR of 44 double unders. Watched Mike and Tyler throwing around absolutely ridiculous weights doing “Freddie” (?) That WOD is scary hard!

  • Rodil

    Happy birthday Jorgy! (Even if you did invent today’s WOD) Be sure you have somebody designated to drive you home tonight.

    Luca – thanks for selling me out. All I did was mention the time last year when Rick, Jenny and I were locked out of the old Shed so Rick had us do the burpees outside (6pm class in January so the weather was good). Next time I’ll know enough to STFU LOL

  • luca z.

    That’s it Rodil be careful of what you say in class, we , the trainers, are a bunch of sadistic bastards.