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July 2009

CF East Sac Videos

 View all videos in cronological order on Vimeo site. Video Home PageGroup WODsCharity/Benefit WODsCF…

Justin Riley July 15, 2009

The One Mile Bear

"The One Mile Bear" 4 Rounds For Time:7 Deadlift 135/957 Squat Clean 135/957 Split…

Justin Riley July 15, 2009

Womens Street Survival Seminar is This Weekend!

***We currently have 9 women signed up for the seminar on Saturday, and we…

Justin Riley July 14, 2009

The Ironman Of CrossFit Competitions

21-18-15-12-9-6-3 of:Kettebell Swing 53/35Box Jump 24"/20"Push Ups The top 3 men were Miko Salo,…

Justin Riley July 13, 2009

My Weaknesses Exposed

Rest Day Sorry for the very late post, it was a hectic weekend.  The…

Justin Riley July 12, 2009

Take A Good Look At The 8th Fittest Team On the Planet

Run 10k (6.2 mi) Rest 30 minutes (stay loose) Deadlift 1 rep every 30…

Justin Riley July 11, 2009

The Stage Is Set

“The Stadium WOD” 30 Wallballs 20lbs/14lbs to a 10 ft targetRow 300m30 Box jumps…

Justin Riley July 10, 2009

The Team Events Have Been Announced And We Are Off!

"Christine" 3 Rounds For Time:Row 500m12 Deadlift @ Body Weight21 Box Jump 20"Here is…

Justin Riley July 9, 2009

Shade Tents Wanted/Needed!

***If any of you have any ez-up style pop-up shade tents please bring them…

Justin Riley July 8, 2009

Have You Seen My Workout Journal?

Games 2009 Athlete/Spectator Check-In Info "Snatching Badger" Complete three rounds for time of: 30…

Justin Riley July 7, 2009

The Unknown, And The Unknowable

Back Squat 3-3-3 3 x 400m Row Sprints – Rest Exactly 1:00 Between Efforts…

Justin Riley July 6, 2009

Schedule Changes for Next Week

***We will be closed for the CrossFit Games Thursday July 9th in the afternoon…

Justin Riley July 5, 2009

Independence Day

"Independence Day" All of the Following for Time: -1776m Row-5 Rounds of:    4 Thrusters…

Justin Riley July 4, 2009

Personal Coaching

AMRAP 20 Minutes:10 Wall Ball 20/12100ft Bear Crawl200m Run In order to become a…

Justin Riley July 3, 2009

Can You Get Fit In Six Minutes A Week?

5 Rounds For Time:5 Front Squat 185/11515 KB Swing 53/35 Trey Teller catching some…

Justin Riley July 2, 2009

It Couldn't Be... Could It?

"The Super Chief" Max Rounds In 3 Minutes Of:3 Power Clean 185/1156 Chest Slapping…

Justin Riley July 1, 2009