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November 2008

You're Lucky It's Rest Day

Rest Day Over the last week we had about 15 or so CrossFitters from…

Justin Riley November 30, 2008

Burn Off Those Mashed Potatoes Day

As Many Rounds As Possible in 20 Minutes of:5 DB Burpee Squat Clean Thruster…

Justin Riley November 29, 2008

Turn that Turkey To Muscle Day

5 Rounds For Max Reps of the Following Sequence:Max Reps Strict Press *Max Reps…

Justin Riley November 28, 2008

TURKEY DAY!!!

Run 10k Get off your buts and go do The Run to Feed the…

Justin Riley November 27, 2008

Fran-Di-Hele-Beth

For Time:Run 400m21 Thrusters 95/6521 Pull Ups21 Kb Swing 53/35Run 400m15 Squat Clean 135/9515…

Justin Riley November 26, 2008

The Power of 10

For Time:10 Sumo Deadlift High Pull 135/951 Hand Stand Push Up9 Sumo Deadlift High…

Justin Riley November 25, 2008

This One is Mean for a Monday

Run 1 MileTwo Minutes of Each:Row for CalDumbbell Thrusters 30's/15'sMedicine Ball Cleans 20/12Double UndersPull…

Justin Riley November 24, 2008

Another Great Saturday

Rest Day CrossFit East Sacramento is the talk of the town.  We had 25…

Justin Riley November 23, 2008

Sweat Angels

30 Muscle Ups For Time If you can not muscle up, which most of…

Justin Riley November 22, 2008

Fees/Rates

You can certainly find a cheaper gym or fitness program out there, but you…

Justin Riley November 21, 2008

Private Coaching

Private Training Rates-Single Person       $55 member          /$65 non-memberTwo People …

Justin Riley November 21, 2008

Zone Nutrition

Here at CrossFit we encourage you to “Enter the Zone.”  The Zone nutrition program…

Justin Riley November 21, 2008

CFES Loves to Go Heavy

Deadlift 3-3-3-3-3Weighted Push Up 3-3-3-3-3 Alternate between sets of deadlift and push ups, no…

Justin Riley November 21, 2008

AMRAP

As Many Rounds as Possible in 20 Minutes of:10 Thruster 95/6510 Pull UpsRun 200m…

Justin Riley November 20, 2008

Cleaning Time

Squat Clean 1-1-1-1-1-1-1 Travis Cassidy with a nice extension on the clean.  Notice that…

Justin Riley November 19, 2008

This One is a Real Man-Maker

"Barbara"5 Rounds For Time of:20 Pull Ups30 Push Ups40 Sit Ups50 Air SquatRest 3:00…

Justin Riley November 18, 2008