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July 2011

Monkey Bars?

Rest Day  The games have been so sick this year it's unreal.  There were…

Justin Riley July 31, 2011

Go Fast Today!

Run 5K Start at the corner of Carlson and H St on the yellow…

Justin Riley July 30, 2011

Wish You Were Here

Weighted Pull Up 5-5-5-5-5 Speed Deadlift with Bands10 x 2 @ 50-60% 5 Rounds:80…

Justin Riley July 29, 2011

A Couple PR's From Saturday

Hang Power Clean 10-10-10-10-10-HA! 5 Rounds Each For Time:12 Burpees200m Row21 Box Jumps 24"/20"Rest…

Justin Riley July 27, 2011

More Squats

Front Squat 3-3-3-3-3 Speed Shoulder Press 10 x 3 @ 50-60% AMRAP 7 Minutes:5…

Justin Riley July 27, 2011

Grunt Work

5 Rounds For Time:12 DB Hang Power Cleans 45/3012 Ring DipRun 400m Running with…

Justin Riley July 26, 2011

The Early Birds

Hang Power Clean 3-3-3-3-3 Speed Squat 10 x 2 @ 50-60% For Time:50 Push…

Justin Riley July 25, 2011

A Fitness Relic

Rest Day This is a picture of the original Concept 2 rowing erg.  Although…

Justin Riley July 24, 2011
Justin Riley July 24, 2011

Coming Up Fast

4 Rounds For Time:5 Wall Walks7 DB Power Cleans 50/3512 DB Thrusters 50/3524 Box…

Justin Riley July 23, 2011

Speed Day

Speed Deadlift with Bands 10 x 2 @ 50-60% 25-20-15-10 of: Dimmel Deadlift 135/95…

Justin Riley July 22, 2011

Where's Dave... Dave's Not Here

3 Rounds For Time:800m Run50 Pull Ups Hello Everyone. Annie and I have loaded…

Justin Riley July 21, 2011

Don't Worry, This Doesn't Involve Whipped Cream

Bench Press 5-5-5-5-5 4 Rounds Not For Time:Max Reps DB Bench PressMax Effort 500m…

Justin Riley July 20, 2011

Upcoming Chances To Compete

3 Rounds For Time:100m Sandbag Carry on Right Shoulder 80/5030 Toes to Bar100m Sandbag…

Justin Riley July 19, 2011

AO Crushes Fran

Back Squat 3-3-3-3-3 3 Rounds:100m Sled Drag 90/60100m Backward Sled Drag 90/6025 KB Swing…

Justin Riley July 18, 2011

Face Your Fear

Rest Day Bungee Jumping from CrossFit East Sac on Vimeo. We were all out…

Justin Riley July 17, 2011