All posts by CrossFit Del Campo

As a 1995 Graduate of Del Campo High School I found my calling in the outdoors. I moved to Weed California to attend College of the Siskiyous and then onto Southern Oregon University in Ashland Oregon. I received a double Bachelors of Science in Health Promotion and Fitness Management and a Masters in the Art of Teaching. All the way through my college and well after I held a position as a River Guide and Fishing guide throughout the West coast as well as Canada, Mexico, South America, and Africa. I also worked closely with Clear H2o Films to explore many, until recently un navigated water ways. The experiences that I took from these expeditions brought on the thought of training and fitness as I never saw them before. It taught me that you never know what life is going to throw at you. From wading in swift moving currents in search of the ultimate fishing experience or swimming and paddling in the middle of an uncharted jungle, I learned that fitness is essential to the life that I lead. Whether I am out exploring or just trying to heard my young children, Life is a demanding sport. Upon returning to Del Campo High School to pursue my teaching career I found CrossFit. Crossfit has changed the way I view fitness and will continue the way I train and train students alike. Crossfit will be a part of my life forever and is now the sole belief in what I view as essential to our youth.


Warm Up
3 Rounds
10 Tuck Jumps
20 Knees above Waste

Snatch Complex x 3
Push Press 5×5

WOD- Bulgarian
Bench Press


Warm Up
2 Rounds
20 Sit Ups
20 Air Squats
20 Russian Swings
20 Push Ups

Find 1 Rep Bench Max (
(group is slotted 10 minutes for this task)

WOD – Sprint
20 yd Sprints
on the minute
every minute
for 20 minutes


Warm Up
3 Rounds
10 Hang Cleans
10 Sit Ups
10 Back Ext

Thrusters 3×20
Front Squat 5×5

WOD – Zena
Push Press
Pull Ups

Everyone goes together.  If yo are waiting for a station you are doing burpees.  The groups score will be the highest amount of burpees done while waiting for group to finish the workout.  When you are done you do burpees until the rest of your group is done. Log quantity of burpees that you do.