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Category: Workout of the Day

WORKOUT OF THE DAY! – 240829

2 days left to sign up with Croga Nutrition: https://docs.google.com/spreadsheets/d/1EX9uAVBQ3ecBsqJnJCpm7UeTUXy3QdjOMDBgRnM71fY/edit?gid=0#gid=0 SIGN UP NOW! THURSDAY! Aug 29, 2024 5 Rounds3 Mins Per Round / 1 Min Rest Inbetween– 100 Meter Heavy Farmer’s Carry– 20 AbMat Sit-Ups– AMREP Air Squats

WORKOUT OF THE DAY! – 240828

3 days left to sign up with Croga Nutrition: https://docs.google.com/spreadsheets/d/1EX9uAVBQ3ecBsqJnJCpm7UeTUXy3QdjOMDBgRnM71fY/edit?gid=0#gid=0 SIGN UP NOW! WEDNESDAY! Aug 28, 2024 For Time: (25 Min TC)– 10 Wall Walks– 400 Meter Run– 20 Strict Hand Stand Push-Up– 400 Meter Run– 30 Kipping Hand Stand Push-Ups– 400 Meter Run– 100 Foot Hand Stand Walk– 400 Meter Run Scales:Wall Walks/ Inch […]

WORKOUT OF THE DAY! – 240827

4 days left to sign up with Croga Nutrition: https://docs.google.com/spreadsheets/d/1EX9uAVBQ3ecBsqJnJCpm7UeTUXy3QdjOMDBgRnM71fY/edit?gid=0#gid=0 SIGN UP NOW!! TUESDAY! Aug 27, 2024 1-2-3-4-5-6-7-8-9-10– Pull-Ups– Front Squats (95/65) Into:21-15-9– Toes to bar– Hang Power Cleans (95/65) Into:3 Rounds– 10 Bar Facing Burpees– 10 Thrusters (95/65)

WORKOUT OF THE DAY! – 240826

MONDAY! Aug 26, 2024 AMRAP 15:– 33 Double Unders– 20 Hand Release Push-Ups– 10 Kettle Bell Swings 12 rounds:20 ON/ :10 OFF– Hollow Hold– Superman

WORKOUT OF THE DAY! – 240824

SATURDAY! Aug 24, 2024 CROGA TRI: -Echo Bike 10 km -Row 10 km -Run 10 km _____________________________ WANT TO JOIN OUR CROGA TRI EVENT? You can reach out cody@crogafitness.com to join. *All normal classes are cancelled for Saturday, Aug 24. SEE YOU THERE! 🔥👋

WORKOUT OF THE DAY! – 240823

FRIDAY! Aug 23, 2024 10 rounds: :10 ON/ :20 OFF-Top of Ring Dip Hold-Bottom Of Ring Dip Hold For Time:– 400 Meter Suitcase Carry (70/53)– 100 KB Swings (70/53)– 100 AbMat Sit-Ups*18 Min TC

WORKOUT OF THE DAY! – 240821

WEDNESDAY! Aug 21, 2024 EMOM 24:– 15/12 Cal Row– 15 Wall Balls (20/14)– 10 Hang Power Snatch (135/95)– 50 Double Unders CROGA TRI TRAINING: -Run 1mi -Row 2000 m -Echo Bike 2000 m POWER LIFTING:Tempo Deadlift 3-3-3 Pause Bench Press 3-3-3

WORKOUT OF THE DAY! – 240820

TUESDAY! Aug 20, 2024 7 rounds:20 ON/ :40 OFF– Top of Pull Up Hold For Time:5 Rounds:– 100 Meter Run– 10 Hand Stand Push-Ups– 10 Burpee Box Jump Overs (24/20) *16 Min TC

WORKOUT OF THE DAY! – 240819

MONDAY! Aug 19, 2024 Back Squats:3×3 AMRAP 6:– 7 Shuttle Runs– 16 S/A DB Hang Clean and Jerk (50/35) ________________________________________________ CROGA TRI TRAINING:-Run 2 mi -Row 2000 m -Bike 2000 m

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Jill Parker

Product Assistant

About

Jill helps us out with member relations, event planning, social media, admin tasks, and other projects. Feel free to email her at jill@crogafitness.com with any fun event ideas or if you have any questions about getting started at Croga

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David Musgrave

Owner

About

From a very young age, it became apparent that Coach Dave loved all things sport and competition related. Maybe it was being the youngest of four or maybe it was being the only boy in the family. Whatever it was, it has created a fire inside of him that fuels his urge to constantly be striving for excellence through consistent and steady improvement. His unwavering persistence and eternal optimism are his two greatest assets as a husband, father, coach, entrepreneur and athlete. They are the pillars he has stood on for as long as he can remember and are the reasons he is such a fantastic leader. He grew up playing competitive soccer, loves snowboarding and enjoys traveling the world. Dave was thrown into the world of CrossFit in 2008, he has competed in the largest competitions in the CrossFit world and in 2017 he was the 18th Fittest Man in Northern California in The CrossFit Games Open, finishing 34th at the California Regional as an Individual Athlete. Dave relocated to Boise, ID with his wife and two daughters but still has a hand in directing the heart of Croga Fitness. When he is not coaching or training, you can usually find him reading a book, listening to a podcast, doing some online continuing education or having a chat with someone he thinks he can learn from. As a very curious, driven and dedicated individual, he like to say that he is a serial learner and has an unquenchable thirst for knowledge. Over the years, Dave has experimented with a lot of different types of eating, but never really felt like he was in control or consistently making the correct food choices that would result in long term success until he found WAG and “flexible dieting”. Dave and his wife have both had significant success with improved body composition and performance since incorporating this healthier and more sustainable type of eating into their lives and it has inspired Dave to want to share with others and inspire them to improve their health through flexible dieting as well.

Qualifications

  • CrossFit Certified Trainer (CCFT) (CrossFit Level 3)
  • CrossFit Level 2
  • CrossFit Level 1
  • Certified Working Against Gravity Nutrition Coach
  • Active Life Coach Awareness Seminar Certificate
  • CrossFit Masters Course Certificate
  • CrossFit Aerobic Capacity
  • USA Weightlifting Sports Performance Coach
  • CrossFit Anatomy Course Certificate
  • CrossFit Scaling Course Certificate
  • CrossFit Spot The Flaw Course Certificate
  • CrossFit Lesson Planning Course Certificate
  • CrossFit Dumbbell Course Certificate
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JOSEPH (JOEY) GONZALES

Coach

About

Joey has been coaching in the Bay Area since March 2019. He loves coaching because it allows him to witness people achieve fitness milestones, be part of a supportive community, and stay accountable on his own fitness journey.

Originally from outside the Bay Area, Joey moved here in 2014 and found not just a gym, but a community that gave him strength and support. Beyond fitness, Joey works in the mental health field, where he helps individuals transition back into society after incarceration—a role he finds deeply meaningful.

With a background in soccer, Joey brings teamwork and discipline to his coaching style. When he’s not at the gym, you can find him at concerts, hiking scenic trails, camping under the stars, or relaxing at the beach.

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Taylor DiBiasio

Coach

Snatch – 245

Clean and Jerk – 305

CrossFit Total – Back – 485 Strict Press – 220 Deadlift – 445

Personality – Priceless

About

Taylor moved to California in 2021 and is originally from Alaska by way of Portland. During the Day he is an HR professional. During his free time, he loves to disc golf, play board games, eat good food, ski, and travel.

Turning Point

I am a D1 volleyball athlete turned recreational rugby player turned mediocre disc golfer. After leaving college I had no idea how to take care of my body or my nutrition. Then at 23, I started what would become a 7+ year battle with cancer and my body was just falling apart. 5 years ago, in between rounds of chemo, I found CrossFit. The diverse workouts kept me excited, the community kept me showing up, and the rest is history.

Motivation & Passion

I truly just want everyone to be as excited about movement as I am. Sure is the competition side of CrossFit fun and exciting? Yes. But there is nothing like discovering the power inside yourself to positively create change within your body, within your life. That feeling from when you’re 6 years old and you make it across the monkey bars the first time does not go away. Whether it’s cross-training for athletics, trying to keep up with your kids, or getting in the best shape of your life at age 50, I want to be a part of that journey for members. That’s why I coach, and that’s why I show up at the gym (almost) every day.

Qualifications

CrossFit Level 2

CrossFit Kids

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Carmen Romano

Coach

Back Squat: 285#

Front Squat: 225#

Bench: 185#

Dead Lift: 295#

Member of the ROGUE 750# CLUB…woohoo!

About

I’ve been interested in the human form and movement for as long as I can remember and decided at University to get serious about learning it! I’m a practicing Physical Therapist, fitness coach and mama of three. Those little rascals are by far my favorite and greatest motivation. Some of my interests include: playing the tenor sax, anything water-sport (including sailing), horseback riding, racquetball, dancing, wine tasting …and fun!

Turning Point

I was a boxer and broke my hand in the ring. While I was post-surgical, in my cast and feeling sorry for myself, I started focusing on strength training. After a couple of years and noticeable progress, I decided to try out CrossFit.

Motivation & Passion

When people come together, support one another and get health benefits that surpass conventional outcomes by moving better and working hard..well then we’re on to something. CrossFit facilitates this AND gives an opportunity to all, athletes and coaches alike. Getting someone moving better and proud of their own achievements / progress is my motivator. I may not get them to their finish line, but if there is an opportunity along their journey I can educate, coach and push them, oh…I’m there!

Qualifications

CrossFit Level 1 Trainer

Certified Strength and Conditioning Specialist 

Bachelor’s of Science Kinesiology with an emphasis in Exercise Science

Doctorate of Physical Therapy

“Keep moving, keep trying, keep smiling…you are making a difference.” 

  – C. Romano

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Johnny McDermott

Coach

Back Squat-350

Deadlift- 405

Bench-255

About

Work as a project manager for a general contractor by day, and throw weight around at my favorite gym by night. I love working out, I want to share my love for working out with everybody and hope it rubs off. It is the best natural medicine for anything. The more people realize that the happier our lives will be.

Turning Point

I have a passion for sports and working out. I want to share that passion with people, and hope it gives them what it has given me throughout the years. I wasn’t able to do that while working as a project manager, I was blessed with the opportunity to do so at Croga and it has been very fulfilling.

Motivation & Passion

I want to see people live happy lives, and one of the best starts to do that is feeling like the best version of themself. Going to the gym and having fun a few days of the week is a step in the right direction.

Qualifications

  • CrossFit Level 1
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Nicolas Tran

Coach

About

As the younger sibling of an older brother who was well rounded in sports, Coach Nick was always surrounded with opportunities to dabble in all kinds of sports. He became a multi-sport athlete in wrestling, track and field, volleyball, and was the captain of his varsity football team. As a result of playing all of these sports, Coach Nick found his love for how versatile the human body is from his football coach.

Turning Point

From then on, he wanted to pursue a career in physical therapy so that he could have the opportunity to help people and guide them down a path of living a longer and healthier life. Coach Nick worked as a physical therapist aide at numerous clinics in San Jose and wanted to broaden his horizons with more hands-on training. He looked at gyms and came across Croga Fitness that had a loving community and the rest is history!
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MARIAH EULY

Coach

About

Mariah started her CrossFit journey in 2020 during the pandemic, drawn in by the supportive community and the intensity of the workouts. She quickly developed a passion for the challenge and never skips a workout that includes double unders or power cleans.

In 2024, she took that passion a step further by becoming a coach. For Mariah, coaching is more than just leading workouts—it keeps her accountable and gives her the opportunity to help others push past their limits. She finds the most fulfillment in seeing members leave the gym feeling stronger, more confident, and proud of what they’ve accomplished.

When she’s not coaching, you can find Mariah spending time with family, relaxing at a cozy coffee shop, enjoying a country concert, or hanging out with her dogs.

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Cody Rubel

Owner and Head Coach

About

As the oldest of three brothers Coach Cody’s job growing up was to set the path for his younger brothers and to make sure he never let them get the best of him ;). He was a multi-sport athlete in High School, playing Football, Basketball and Golf, which gave him a well rounded view and background in fitness. Along with his brother PJ, aka “The Brother’s Rubel”, he found CrossFit in 2011 and immediately fell in love with the challenge that each day presented and also how great it was having a supportive community of like minded athletes helping you along and cheering for you to be successful in your pursuit of improved fitness and health.

Turning Point

After a few years of using CrossFit for personal growth, Cody realized that he loved being a leader and helping those newer to CrossFit learn and reach their personal goals. He decided to pursue a certification in CrossFit and the rest is history. He has been coaching full time for since 2014 and is extremely passionate about coaching athletes through workouts and teaching them new skills and techniques.

Qualifications

  • CrossFit Level 2
  • CrossFit Level 1
  • ISSA Certified – Specialist in Fitness Nutrition
  • Certified Working Against Gravity Nutrition Coach
  • Active Life Coach Awareness Seminar Certificate
  • CrossFit Aerobic Capacit
  • CrossFit Spot The Flaw Course Certificate
  • CrossFit Lesson Planning Course Certificate
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