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January 2012

Out In the Wild

3-5-7-9-9-7-5-3 For Time:Unbroken Chest to Bar Pull Up*If you break a set, you must…

Justin Riley January 31, 2012

Fablous 40's

Hang Power Clean 3-3-2-2-1-1-1 AMRAP 7 Miuntes:7 Hang Power Clean @ 60%7 DB Push…

Justin Riley January 30, 2012

Super Bowl Party At CrossFit East Sac!

REST DAY Are you ready for some football?  Last years Super Bowl was great!…

Chris Lene January 29, 2012

Another Corny Inspirational Video

Run 5 KilometersAll Classes Will Be Running Today! I try to not to post…

Blake January 28, 2012

Throwdown Raffle and Volunteers

Tabata:Sledge Hammer Strikes 10/8BurpeesPlyo LungesSit Ups5 Yard Line Touches *8 sets each exercise.Score is…

Justin Riley January 27, 2012

Habit, Obsession, or Just Plain Effecient

Squat 3-3-2-2-1-1-1Max Reps Squat in 60 seconds @ 50% 3 Rounds:100ft Goblet Lunge 53/3525…

Justin Riley January 26, 2012

First Muscle Up Again

50 Bar Facing Burpees30 Ground To Overhead 165/105Run 800m

Justin Riley January 25, 2012

Deadlift Variations

Deadlift 5-5-3-3-1-1-1Max Reps Deadlift in 60 seconds @ 50% 3 Rounds, 2:00 min each:80…

Justin Riley January 24, 2012

Keep That Diet On Track

15 Minute AMRAP:5 Heavy DB Push Press7 Toes To Bar9 Pushups (Hardest Variety)Run 200m…

Aaron January 23, 2012

Competition Season Full Steam Ahead

Rest Day Here are our two teams from the CF Brethren competition yesterday.  It…

Justin Riley January 22, 2012

Harness Your Inner Gymnast

30 Min Gymnastics Skillwork 1,000 Meter RowRepeat X3Rest As Needed For Best Effort      …

Blake January 21, 2012

The Same Thing Only Worse?

With a partner,4 Rounds For Time:200m Sled Pull 135/90Max Reps Bench Press BW/.75BWTake turns…

Justin Riley January 20, 2012

The Esscence of Creating Fitness

AMRAP 10 Minutes:8 Unbroken DB Push Jerk, Go as heavy as possibleRun 200m Many…

Justin Riley January 19, 2012

Creative Scaling

Overhead Squat 10-10-7-7-7 3 Rounds:100ft Sandbag Lunge 80/5025 Hip Extensions Handstand push ups?  Who…

Justin Riley January 18, 2012

Feeling Chipper Today?

As Many Reps As Possible in 25 Minutes:Run 800m30 Ring Dips40 Box Jumps 24/2050…

Justin Riley January 17, 2012

Looks Like This CrossFit Thing Is Starting To Catch On

2 Clean & Jerk's EMOTM @ 80%-85% 1RM (10 Minute Time Cap) 8 Minute…

Aaron January 16, 2012