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January 2011

Get Loose

Deadlift De-Load5 @ 40%WM5 @ 50%WM5 @ 60%WM Good Morning 10-10-10 3 Rounds:10 Deadlift…

Justin Riley January 31, 2011

Guess We Don't Know Our Strength

CFE @ 10:00 AM Rio Americano High School Address: 4540 American River Dr. Sacramento,…

Justin Riley January 30, 2011

Congrats January On-Ramp Grads!

"Holbrook" 10 Rounds Each For Time: 5 Thruster 115/80 10 Pull-ups Sprint 100m Rest…

Justin Riley January 29, 2011

WTF?

4 Rounds Each For Time:Run 400m15 Burpee + Vertical Leap To Hanging Target 18"/14"…

Justin Riley January 28, 2011

New Training Techniques From The Golf World

Alternating For Time:50-40-30-20-10Double Unders5-4-3-2-1Power Clean 225/135 I found some new exercises on youtube.  We'll…

Justin Riley January 27, 2011

Group Suffering is Good

Shoulder Press5 @ 75% WM3 @ 85% WM1+ @ 95% WM 10 Rounds For…

Justin Riley January 26, 2011

A Monumental Achievement

"Filthy Fifty" For Time:50 Box Jump 24"/20"50 Jumping Pull Ups50 KB Swing 35/1850 Walking…

Justin Riley January 25, 2011

Rockin' The Structure

20-40-60 For Time of:Air SquatPull UpPush Ups This is a shot of the Foundations…

Justin Riley January 24, 2011

You Thought The L-Sit Was Hard?

CFE – Arden and McClaren @ 10:00 AM I spent the day yesterday at…

Justin Riley January 23, 2011

Various Forms of Locomotion

Clean And Jerk 1-1-1-1-1-1-1 Clean and Jerk Ladder:With a continuously running clock, do 1…

Justin Riley January 22, 2011

Paleo On The Go

Back Squat5 @ 75% WM 3 @ 85% WM 1+ @ 95% WM 21-15-9…

Justin Riley January 21, 2011

Funniest Video EVER!

For Time:Run 800mBear Crawl 100ftBound 100ftBear Crawl 100ftBound 100ftBear Crawl 100ftBound 100ftRun 800m Personalize…

Justin Riley January 20, 2011

The First Foundations Muscle Up

Jerk 5-5-3-3-1-1-1 Row 500m30 Burpees10 Shoulder To Overhead Any Way 165/95 *From Northwest Regionals…

Justin Riley January 19, 2011

Don't Be A Lurker

3 Rounds For Time: 6 Muscle Ups 30 Wall Ball 20/14 12 Handstand Push…

Justin Riley January 18, 2011

Go HEAVY!

Deadlift 5 @ 75% WM 3 @ 85% WM 1+ @ 95% WM Good…

Justin Riley January 17, 2011

Hanging With CF Cen Cal

Rest Day Zack and Brandon from CrossFit CenCal came by yesterday to start working…

Justin Riley January 16, 2011