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New Foundations Classes!

AMRAP 20 Minutes:5 DB Push Press 45's/30's10 GHD Sit Up15 Box Jump 20"/18" All…

Powerlifting Cert Saturday

Front Squat 5-5-5-3-3-3 3 Rounds:12 Front Squats 135/9512 Burpee Pull Ups There is still…

Rest Day?

Nope. Snatch 3-3-2-2-1-1-1 For Load and Time:Run 800m30 Power SnatchRun 800m Epic turnout for…

Happy 4th!

"The American River Pain Storm"All For Time:1) 600m Medicine Ball Trail Run 20/122) 5…

9 AM Foundations ROCKS!

Rest Day Foundations getting it on Fight Gone Bad style at 9:00 AM.  Great…

New Stud Masters Athlete

AMRAP 20 Minutes, Teams of 42 Person 100m Prowler Push 180/100Max Knees to ElbowsMax…

Heavy Competition

Bench Press 3-3-1-1-1 5 Rounds:50 Double Unders10 Plyo Push Ups Hopping Across a 45#…

Past and Future Outdoor Experiences

3 Rounds, 1 Minute Each for Max Reps:Med Ball Clean 30/20KB Sumo High Pull…

Let's Go Shooting Saturday!

Back Squat 3-3-3-1-1-1 3 Rounds For Time:7 Back Squats @ 75% 1RMRun 400m Whether…

Congrats To Another New Group of Athletes

3 Rounds For Time:800m Run10 Muscle Up15 Push Jerk 135/95 We have another solid…

Back On Burpee Street

Hang Power Clean 3-3-2-2-1-1-1 5 Rounds For Time:5 Hang Power Clean 185/11510 Burpees Big…

The Cards Have Fallen

Rest Day Two cards were drawn from the hopper deck and the many of…

The Last Team Chipper

5 Rounds For Time:6 Power Snatch 135/9515 Wall Ball 20/14 The Last Chipper from…

Get More Vitamin D

Bench Press 5-5-5-3-3-33 Rounds Not For Time:Max Reps Bench Press @ BWMax Reps Pull…

Opening Up Some Options

3 Rounds For Time:21 Deadlift 185/11550 Box Jumps 24"/20"30 GHD Sit Ups We finally…

The World's Greatest Fitness Event is Coming Soon

Back Squat 5-5-5-3-3-3 3 Rounds:50 Air Squats10 Each DB Seasaw Press 45/25 Each year,…

What's In Your Gym Bag? Volume 1

For Time:50-40-30-20-10 KB Swings 53/351 Rope Climb 14"200m Sprint First off, ropes are nasty. …

Snatch in the Morning

Power Clean 3-3-2-2-1-1-1 3 Rounds, 1 Minute EachClean Pull + Power Clean @ 60%…

The 250's WOD

Rest Day The 250’s WOD from CrossFit East Sac on Vimeo. Here myself, Trav,…

Another Bad Ass Chick Gets On The 30 MU Board

In Teams of 3, AMRAP 15 MinutesRow 250RestMax Back Squat Thruster 135/95 Rotate each…

How's Yo Muscle Up?

30 Muscle Ups For Time Details at GymnasticsWOD We are ready to drop some…

Pulling For Time

7 Rounds For Time:3 Tire Flips6 Chest Slapping Push Ups9 Vertical Leap 18"/12" Foundations…

Regionals WOD #1

AMRAP 15 Minutes:5 KB Snatch Right 70/445 KB Snatch Left 70/4030 Yard Suicide Run,…

The Moxie Throwdown

Deadift 5-5-5-5-5 Strict Chin Ups – 3 Sets For Max Reps 12,9,6,3 of:Power Clean…