Scroll to top
© 2017, Norebro theme by Colabr.io

December 2011

A Grain of Salt

Weighted Pullups 8-6-4-2-2-4-6-8Bent Over Row (Followed Immediately by a Drop Set of Bicep Curls)…

Blake December 31, 2011

Tryout Details

Sac-Town Throwdown Try-Outs Saturday Morning @ 7:30 AM              or Tuesday Night @ 5:30…

Justin Riley December 30, 2011

Dedication or Obesssion... Call It What You Want

5 Rounds For Time:10 Each KB Snatch 62/4415 Burpee20 Heavy Rope Double Unders (3/4"…

Justin Riley December 30, 2011

The Roll Of Ankle Mobility In The Front Squat - Pictures Are Worth A Thousand Words

Front Squat 2-2-2-2-2-2-2-2-2-2Resting 1-2 minutes between, go heavy! 5 Rounds For Time: 9 Deadlift…

Justin Riley December 29, 2011

What Up With Kipping Toes To Bar?

AMRAP 20 Minutes: 18 Box Jumps 24"/20" 15 Toes to Bar 12 Pull Ups…

Justin Riley December 28, 2011

Attention Rx Competitors

Hang Squat Clean 3-3-2-2-1-1-1 For Time:10 Muscle Ups100 Push Press 75/531000m Row The Garage…

Justin Riley December 27, 2011

Goooooooooooooooaaaallllllllllllllllllls!!!

Get out and go for a hike, jog, or bike ride.  Go throw the…

Aaron December 26, 2011

Throwdown Updates - Team Try Outs and Volunteers

Rest Day Try-Out To Represent Team CFES This coming Saturday, we will have “Try-Outs”…

Justin Riley December 25, 2011

Why Getting Your Beauty Sleep is no Longer Just About Beauty...and other Interesting Stuff.

5 Unbroken Sets For Max Load:5 DB Deadlifts5 DB Hang Squat Cleans5 DB Push…

Blake December 24, 2011

CrossFit Train

Find a max for – 1 Push Press +  1 Push Jerk(take about 7…

Justin Riley December 23, 2011

Determination = Success

6 Rounds:1 Minute Max KB Swing 70/531 Minute Max Calorie Row2 Minute Rest Jessica…

Justin Riley December 22, 2011

Tools of the Trade - Ultimate CrossFit Gym Bag

Back Squat 5-5-5-5-5 4 Rounds:10, 20, 30, 40 Yard Suicide Shuttle Run10 DB Thrusters…

Justin Riley December 21, 2011

What Should Be On Your Christmas List

AMRAP 15 Minutes:Run 400m15 Toes To Bar15 Ring Dips  Are you tired of struggling…

Aaron December 20, 2011

CrossFit vs Golf

Deadlift5-5-5-3-3-3 7 Rounds for Time80% of that days 3RM x 8 Repsfollowed by 30 Sec…

Chris Lene December 19, 2011

The Purpose of a Warm-Up

REST DAYGreat day for writing new goals, check out a new CrossFit or perhaps…

Chris Lene December 18, 2011

'Tis the Season

For Time:10 Wall Walks15 Deadlifts 85%30 Walking Lunges 35/2020 Box Jumps 40/30"40 Ball Slams…

Blake December 17, 2011