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April 2010

All I Want To Know Is, Who's Coming With Me?

5 Max Effort Rounds:200m Row15 Burpees15 Box Jump 24"/20"Rest As Needed List total time…

Justin Riley April 14, 2010

Slayer

6 Rounds For Time:5 Muscle Ups5 Hang Power Snatch 135/95 Amy receives the bar…

Justin Riley April 13, 2010

Steller

Deadlift5 @ 58.5% 1RM5 @ 67.5% 1RMMax Reps @ 76.5% 1RM 3 Rounds:10 Back…

Justin Riley April 12, 2010

NCS Revisited Part Duex

Rest Day NCS Revisited Part Duex from CrossFit East Sac on Vimeo. The lifts…

Justin Riley April 11, 2010

NCS Revisited Part 1

In Teams of 4 Complete as Many Stations as Possible in 20 Minutes-1) 15…

Justin Riley April 10, 2010

The Shoe Drive Ends Today

Shoulder Press5 @ 58.5% 1RM5 @ 67.5% 1RMMax Reps @ 76.5% 1RM 5 Rounds:10…

Justin Riley April 9, 2010

Get Inverted, and Go Deeper!

Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800…

Justin Riley April 8, 2010

Big Rob Unleashed

Max Reps of the Following:4 Min Overhead Squat 95/653 Min Muscle Ups2 Min Handstand…

Justin Riley April 7, 2010

Chest To Bar

Back Squat5 @ 58.5% 1RM5 @ 67.5% 1RMMax Reps @ 76.5% 1RM 5 Rounds…

Justin Riley April 6, 2010

Proud to Announce Team CFES 2010!

Jerk 5-5-1-1-1-1-1 3 Rounds For Time:10 Power Clean @ 50%10 Barbell Roll Out Here…

Justin Riley April 5, 2010

Just Another Easy Day At CFES

Rest Day Lauren C. having some fun during the farmers walk yesterday.  Looks like…

Justin Riley April 4, 2010

NCS Day 2

20 Minute Team WOD –200m Farmers Walk 53's/35'sMax Rep Power Snatch 115/75Rest *In teams…

Justin Riley April 3, 2010

NCS Day 1

"Angie"For Time:100 Pull Ups100 Push Ups100 Sit Ups100 Air Squats *This WOD will be…

Justin Riley April 2, 2010

We Have Another Muscle Up!!!

Front Squat 5-5-5-5-5 5 Rounds::30 sec Row Max Calories:30 sec Rest:30 sec DB Push…

Justin Riley April 1, 2010