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August 2012

Pitbull Parkour

Run or Row 5k(Don't be a cherry picker… yea you) The 10 general physical…

Justin Riley August 15, 2012

Unique Self Defense Oppritunity This Weekend

Hang Squat Snatch 3-3-2-2-1-1-1 5 Rounds:5 Each Bulgarian Split Squat 45/3310 Chest to Bar…

Justin Riley August 14, 2012

Fix Those Feet

3 rounds:Run 400m15 Thrusters 95/6520 Burpee Box Jumps 24/20    Whether you have foot…

Aaron August 13, 2012

CFES Strength Competitors

Rest Day Created with Admarket’s flickrSLiDR. Leah, Cori, Cherie, and Matt brutalized themselves yesterday…

Justin Riley August 11, 2012

Chips

10 Rounds For Time:3 Handstand Push Ups5 Ring Dips7 Each KB Snatch 53/35 …off…

Justin Riley August 11, 2012

Strength Class is an Instant Hit

Bench Press 5-5-5-3-3-3 3 Rounds:5 Clean and jerk @ 50%200ft Sled Pull Coach Rae…

Justin Riley August 10, 2012

# 4 # Bad Ass

For Time:5, 4, 3, 2, 1 Rope Climbs30, 25, 20, 15, 10 Box Jumps…

Justin Riley August 9, 2012

Bullying Beiber

Front Squat 5-5-5-5-5 4 Rounds:10 Chest Slapping Push Up15 Wall Ball 20/14 Reid Aguilar…

Justin Riley August 8, 2012

Help Wanted

3 Rounds For Time: 15 Hang Power Clean 135/95 15 Burpees We need a…

Justin Riley August 7, 2012

Try This Torture Device Out

Sumo Deadlift5-5-5-5-5 21-15-9Back Squat (50% 1RM)Pullup   Do you have a crappy overhead squat?…

Aaron August 6, 2012

East Sac Barbell

Rest Day Here is our team from the Tommy Kono meet yesterday.  It's not…

Justin Riley August 5, 2012

Wounded Soldier?

Split Jerk 1-1-1-1-1-1-1 6 Rounds:3 Power Cleans @ 50%5 Each Leg Front Rack Barbell…

Justin Riley August 4, 2012

Women's Powerlifting and Lifters Mobility Course

5 Rounds:Carry something really heavy 80 yards (yoke, farmers, Zercher axel, partner, small donkey…

Justin Riley August 3, 2012

Say Hello To Coach Rae, and Our New Strength Program

5 Sets For MaxOverhead Squat + Snatch Balance + Overhead Squat 10 Rounds:3 Push…

Justin Riley August 2, 2012

Split P.

For Time:Run 800m    5 Rounds of-    5 Muscle Ups    25 Double UndersRun 800m Split P. from CrossFit…

Justin Riley August 1, 2012