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August 2009

Oly Skillz

Rest Day MaD Skillz Oly Workshop from CrossFit East Sac on Vimeo. A progression…

Justin Riley August 16, 2009

The Wall Ball Extravaganza

"Karen" 150 Wall Ball 20/14 For Time Erika "The Terminator" Jones Does Karen from…

Justin Riley August 15, 2009

Be Sure To Get Your Head Out Of The Way

***Remember if you are signed up for the Oly Skillz workshop tomorrow then show…

Justin Riley August 14, 2009

CrossFit Works For Him, And It Will Work For You

For Time:5 Snatch 155/10515 Handstand Push Ups10 Power Cleans 155/10530 Pull Ups20 Deadlifts 155/10560…

Justin Riley August 13, 2009

What's In A Community

Back Squat 5-5-5-5-5 Reps 10 Minutes As Many Reps As Possible:Run 200mSlam Ball 20/12…

Justin Riley August 12, 2009

More Young Potential In The Club

3 Rounds For Time:Row 500m15 Burpee10 Deadlift 225/155 *Scale to keep the deadlift relatively…

Justin Riley August 11, 2009

Another Week, Another Chance To Get Strong

Power Clean 5-5-5-5-5(Dumping is allowed, but get right back on the bar) 10-9-8-7-6-5-4-3-2-1 of:Toes…

Justin Riley August 10, 2009

TGIRD

Rest Day Click any image to view full size Fight Gone Bad is one…

Justin Riley August 9, 2009

FGB Baseline Test

"Fight Gone Bad" 3 Rounds For Total Reps, 1 Minute Stations: Wall-ball: 20 pound…

Justin Riley August 8, 2009

I Thought I Heard Somebody Ask For Wall Ball

4 Rounds For Time:10 Wall Ball 20/1410 Box Jump 24"/20"10 DB Squat Clean 40's/20's…

Justin Riley August 7, 2009

Operation Fill The Leaderboard Every Day

Push Press 5-5-3-3-1-1-1 Reps 3 Rounds For Time:Run 200m10 Heavy Ass KB Swing 80/53…

Justin Riley August 6, 2009

Testimonials

Carol Penney I have struggled with my weight my entire life.  As a little…

Justin Riley August 5, 2009

A Great Running Workshop by MaD

"Tabata's Revenge" Tabata the Following –Pull UpsAnchored Ab Mat Sit UpsDB Thrusters 30's/15'sBurpees (1…

Justin Riley August 5, 2009

Team CFES - Affiliate Cup Part 3

AMRAP 20 Minutes:5 Power Snatch @ 80% of 1 RMRun 200m20 Push Ups Team…

Justin Riley August 4, 2009

Team CFES - Affiliate Cup Part 2

Back Squat 5-5-3-3-1-1-1 Team CFES Affiliate Cup 09 Part II from CrossFit East Sac…

Justin Riley August 3, 2009

Team CFES - Affiliate Cup Part 1

Rest Day Team CFES Affiliate Cup 09 Part I from CrossFit East Sac on…

Justin Riley August 2, 2009