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October 2011

Welcome the New Class!

Squat Clean and Jerk 1-1-1-1-1-1-1 15-12-9-6-3 of:Power Clean 135/95Bar Facing Burpees I present to…

Justin Riley October 31, 2011

Aweome Get Up

Rest Day This is one of the most creative costumes I have ever seen….

Justin Riley October 30, 2011

Doing Overtime

Deadlift 1-10-1-20-1-30For 1's Try for Within 90%1RMFor 10 Try for 75-80%For 20 Try for…

Blake October 29, 2011

100 KBS Challenge

3 Rounds, Each For Time:Suicide Sprint 10, 20, 30, 40 Yards10 Box Jump 30/2410…

Justin Riley October 28, 2011

Caring For The Equipment

Muscle Snatch 1-1-1-1-1Power Snatch 1-1-1-1-1Squat Snatch 1-1-1-1-1 Try to increase load on each set…

Justin Riley October 27, 2011

CrossFit Traveler

3 Rounds, Each For Time:Sprint 400m10 Muscle UpsRest As Needed Last week we had…

Justin Riley October 26, 2011

Hammerin' Away At The Spare Tire

Weighted Dip 5-5-5-5-5 "Annie"50-40-30-20-10 of:Double UndersSit Ups Annie (Speal) [wmv][mov] » Feb 17 08…

Justin Riley October 25, 2011

The One We All Love And Fear

"Fran"21-15-9 of:Thrusters 95/65Pull Ups Some of the girls that couldn't make it to Barbells…

Aaron October 24, 2011

Another Great Event Yesterday

Rest CF West Sac hosted another great event yesterday.  Spicing up the WOD from…

Justin Riley October 23, 2011

G'd Luck

3 Rounds For Time:10 Squat Clean and Jerks40 Yard Sprint80 Yard Sled Pull 90/5040…

Blake October 22, 2011

Register For The Boob Throwdown

Split Jerk 1-1-1-1-1-1-1 3 Rounds:Row 500mRest 3:00 Here is the video from last years…

Justin Riley October 21, 2011

Here's A Hero For You

"Meadows" For time: 20 Muscle-ups 25 Lowers from an inverted hang on the rings,…

Justin Riley October 20, 2011

Hydration, Recovery, and Justification

Thruster 3-3-3-3-3 AMRAP 10 Minutes:10 Wall Ball 20/1410 Toes To Bar10 Box Jump 24"/20"…

Justin Riley October 19, 2011

[October 18, 2011]

From 2011 CF Games For time: 5 muscle ups 10 Deadlift 245/165 15 GHD…

Justin Riley October 18, 2011

A Little More Useful Than The Tug Toner

Snatch 1-1-1-1-1-1-1 5 Rounds For Time:35 Double Unders200m Run Last month I purchased a…

Aaron October 17, 2011

We've Been Replaced Again

Rest Day Does anyone know where to get one of these?

Justin Riley October 16, 2011