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October 2010

Crazy CF'ers Drinking Too Much Kool Aid Again

Shoulder Press 5-5-3-3-1-1-1 3 Rounds For Time:10 Power Cleans @ 50% 1RM25 Air Squats…

Justin Riley October 15, 2010

Climbing The Ranks

AMRAP 15 Minutes:12 Pull Up21 KB Swing 53/35Run 400m Two of our newer members…

Justin Riley October 14, 2010

New Schedule Starts Monday October 18th

Front Squat 5-5-3-3-1-1-1 6 Rounds:5 DB Deadlift5 DB Squat Cleans5 DB Push Press5 Chest…

Justin Riley October 13, 2010

CFES Level I Testing Material Organized

5 Rounds For Time:15 Push Jerk 95/6512 GHD Sit-Ups9 Burpees Finally we have finished…

Justin Riley October 12, 2010

CFES Level I Test

 View all videos in cronological order on Vimeo site. Video Home PageGroup WODsCharity Event…

Justin Riley October 11, 2010

Congrats Doug And Amy

Deadlift 5-5-3-3-1-1-1 15-12-9-6 of:Box Jump Mid Thigh to Waist HighChest To Bar Pull Up…

Justin Riley October 11, 2010

The General Fitness Test

Rest Day, or if you have anything left to give, CFE WOD at Adren…

Justin Riley October 10, 2010

The Skills Test

All of the following for time:"Kalista"Rest 2:00 minutes1 Mile RunRest 2:00 minutes30 Burpee Pull…

Justin Riley October 9, 2010

Is This The Yoga Studio?

Push Press 3-3-2-2-1-1-1 "Annie"50-40-30-20-10 of:Double UndersSit Ups Well, I don't really know if we…

Justin Riley October 8, 2010

Movement Proficiency Test #5

AMRAP 15 Minutes:Run 100m5 BurpeesRun 100m10 Pull Ups Movement Proficiency Test #5 from CrossFit…

Justin Riley October 7, 2010

Keeping The Bar Close And Finishing

Front Squat 5-5-5-5-5 For Time:Row 1000m30 Wall Ball Shots 20/1430 Jumping Pull Ups Try…

Justin Riley October 6, 2010

Lift Weights, Save Boobies!

AMRAP 10 Minutes:10 Power Snatch 115/7510 Push Ups  CrossFit West Sacramento would like to personally…

Justin Riley October 5, 2010

Less Running = Faster Running!?!?!?!?!?

3 Position Squat Clean For Max (Pockets, Knees, Floor) 10 Minutes AMRAP:5 KB Swing…

Justin Riley October 4, 2010

Lifting And CrossFitting With The Big Dogs

Rest Day, or go run the Urban Cow It was awesome to be able…

Justin Riley October 3, 2010

Why Olympic Lifting?

Check out live.crossfit.com to see Travis and I compete in the CrossFit/USAW open today. …

Justin Riley October 2, 2010

Congrats On-Ramp Grads!

Push Jerk 1-1-1-1-1-1-1 "Freddy's Revenge"5 Rounds For Time:5 Shoulder To Overhead 185/10510 Burpees *You…

Justin Riley October 1, 2010