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July 2013

Fitness For All

Thruster 3-3-3-3-3-3-3 With Partners 4 Rounds Each For Time: 7 Deadlifts 7 Front Squats…

Aaron July 15, 2013

2 Weeks Down

Rest Day Get out and enjoy the weather.  Play catch, go for a hike,…

Justin Riley July 14, 2013

Local Box Grand Opening

Pause Bench 3-3-3-3-3 + Max Set Bench Press @ 70% of your 3 RM…

Justin Riley July 13, 2013

There Are More Ways Than One to Skin a Cat. Read and Learn!

3 Rounds: 5 Wall Walk, Hold Hollow 10 sec 10 Candle Stick Rolls 12…

Justin Riley July 12, 2013

Up and Comer

Squat 5-5-5-5-5 In Teams of 3, take turns on the AirDyne 1 Minute each…

Justin Riley July 11, 2013

Looking For a Challenge?

DB Shoulder Press 5 sets of 6-8 to failure In Partners, 4 Rounds Each…

Justin Riley July 10, 2013

Tricksters

1 Rep Max Power Clean 3 Rounds: 1 Min Max Row 1 Min Max…

Justin Riley July 9, 2013

Hope For Cures

For Time: 50 Double Unders 30 Burpees 400m Run 30 Pull up 400m Row…

Aaron July 8, 2013

At the Whiteboard with AO

Rest Day Even though we rest our bodies from intense exercise, there still should…

Justin Riley July 7, 2013

Appreciating Why You Went to College

“CrossFit for Hope” 3 Rounds for Max Reps, 1 min each station: Burpees Power…

Justin Riley July 6, 2013

Fun Times on the 4th

Push Press 5-5-5-5-5 AMRAP 10 Minutes: 50ft Overhead Lunge 25/15 plate 10ea Sledge Hammer…

Justin Riley July 5, 2013

Pain Face

4th Of July WOD @ Justin’s House 3851 Moddison Ave Sacramento, CA 95819 In…

Aaron July 4, 2013

CFES White Water Rafting!

Overhead Squat 3-3-3-3-3 AMRAP 12 Minutes: 10 Burpees 25 Double Unders We are booking…

Justin Riley July 3, 2013

CrossFit For Hope, Sorry For Late Notice

3 Rounds: Max Dead Hang Pull Ups (Use band as needed to get 6-10…

Justin Riley July 2, 2013

4th of July WOD on the River

In Groups of 3, Speed Deadlift 10 x 2 @ 60-65% Rotate in order….

Justin Riley July 1, 2013