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December 2013

Saying Goodbye to Another Great Year

Thruster 3-3-3-3-3 4 Rounds: 10 Wall Ball 15 Burpee 20 Double Under Rest 2…

Justin Riley December 31, 2013

Work Them Lats Right!

20 Minute AMRAP: 8 Pull Ups 8 High Box Jumps 12 Heavy KB Swings…

Aaron December 30, 2013

Seasons Greetings From the Gaurdians of the Throne

“Bend Over and Hang On” 5 Rounds For Time: 10 Deadlift 165/115 10 Toes…

Justin Riley December 27, 2013

Rope Climbing Galore

Front Squat 3-3-3-3-3 5 Rounds: 200m run 15 Air Squat Rest 1 min Great…

Justin Riley December 26, 2013

Merry Christmas, Now Get Ready to Get Inverted!!!

Rest Day Tomorrow we are having a special FlexNasty class at 9am.  The class…

Justin Riley December 25, 2013

On the 12th Day of CrossFit...

“12 Days of CrossFit” (this year’s version) Perform the following movements in the same…

Justin Riley December 24, 2013

What's the WOD Bro?!?!?!?

Hang Power Clean 2-2-2-2-2-2-2 Met Con: Something We All Need To Do Once In…

Aaron December 23, 2013

Do We Even Lift Bro's?!

Push Press 3-3-3-3-3-3-3 For Time: 75 Wall Balls 20/14 *Each time you break rythm,…

Justin Riley December 21, 2013

Conquering Grace

3 Rounds For Time: 30 Alt DB Snatch 45/30 20 Russian KB Swing 70/53…

Justin Riley December 20, 2013

Novice Team Tryouts For SacTown Throwdown Saturday!!!

Pause Squat 2-2-2-2-2-2-2 3 Rounds: 30 Walking Lunges 30 AbMat Sit Ups 400m Run…

Justin Riley December 19, 2013

Be Like Larry and Get Out of Your Comfort Zone

In Teams of 3, 1 at a time working: 900m Prowler Push 90/50 150…

Justin Riley December 18, 2013

HEY CFES, I NEED VOLUNTEERS!!!

In 15 Minutes: Find 3 Rep Max Sumo Deadlift AMRAP 7 Minutes: 7 Burpees…

Justin Riley December 17, 2013

Benchmark Monday

“Cindy” 20 Minute AMRAP: 5 Pull Ups 10 Push Ups 15 AirSquats Today we…

Aaron December 16, 2013

Announcing KB S&C Classes

“Helen” 3 Rounds For Time: 400m Run 21 KB Swings 53/35 12 Pull Ups…

Justin Riley December 14, 2013

Opportunity

Rounds: 8-10 to fail DB Shoulder Press Rest 1 Min 8-10 to Fail Pull…

Justin Riley December 13, 2013

Couples Strength Therapy

AMRAP 15 Minutes: 6 Deadlifts 155/105 9 Push Ups 12 Box Jumps How to…

Justin Riley December 12, 2013