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Grip It And HIP IT!

AMRAP 12 Minutes:Run 200m10 KB Swing 53/3510 Pull Ups The most important thing while…

The Pre-Game Briefing

Weighted Dips3 @ 65%3 @ 72%Max Reps @ 81% 5 Rounds:5 DB Deadlift 45's/30's5…

The Ranch Is Done, Sad But True

AMRAP 10 Minutes:7 Deadlift7 Hang Power Clean7 Front Squats7 Shoulder to Overhead Rx=115/75, make…

Reserve Your Kids a Spot In CF Kids Fit Camp!

For Time:Row 1000m50 Overhead Squat 95/6530 Handstand Push Ups    We are so excited…

Josh Stonier, Mega-Race Champion!

Deadlift3 @ 65%3 @ 72%Max Reps @ 81% 5 Rounds:10 Hip and Back Extension10…

Great Teamwork!

Rest Day What a blast yesterday!  Great efforts, cooperation and strategy on the team…

Trevor Win'E Memorial WOD

"Trevor" 4 Person Team WOD:300 Pull Ups400 Push Ups500 Sit Ups600 Air Squats(max 2…

Anyone Up For A Challenge?

Shoulder Press3 @ 65% 1RM3 @ 72% 1RMMax Reps @ 81% 1RM 5 Rounds:10…

Heavy Lifting Makes You Bulky... Myth Busted

3 Rounds:1000m RowRest As Needed Post total combined time to Leaderboard. CF Games images…

Please Support Our CrossFitting Troops!

Run 800m15 Power Snatch 135/95Run 600m10 Power Snatch 135/95Run 400m5 Power Snatch 135/95Run 200m…

Pull Ups Are For Everybody

Back Squat3 @ 65% 1RM3 @ 72% 1RMMax Reps @ 81% 1RM 5 Rounds:10…

Bionic Jeff Frost

Squat Clean & Jerk 1-1-1-1-1-1-1 4 Rounds For Time:Row 25015 GHD Sit Ups I'm…

NCS Slide Show

Rest Day Sit back, grab a beer and enjoy!  Click the "HQ" button for…

Mental Toughness

Tabata:Pull UpKB Swing 53/35Row for caloriesSumo Deadlift High Pull 95/65Double Unders No rest between…

You Can Never Be Too Young To Lift

Overhead Squat 3-3-3-15*Work up to 90% of your previous 3 rep max then pick…

Double Body Weight Dip?

Weighted Dip5 @ 58.5% 1RM5 @ 67.5% 1RMMax Reps @ 76.5% 1RMMax Reps Unweighted…

All I Want To Know Is, Who's Coming With Me?

5 Max Effort Rounds:200m Row15 Burpees15 Box Jump 24"/20"Rest As Needed List total time…

Slayer

6 Rounds For Time:5 Muscle Ups5 Hang Power Snatch 135/95 Amy receives the bar…

Steller

Deadlift5 @ 58.5% 1RM5 @ 67.5% 1RMMax Reps @ 76.5% 1RM 3 Rounds:10 Back…

NCS Revisited Part Duex

Rest Day NCS Revisited Part Duex from CrossFit East Sac on Vimeo. The lifts…

NCS Revisited Part 1

In Teams of 4 Complete as Many Stations as Possible in 20 Minutes-1) 15…

The Shoe Drive Ends Today

Shoulder Press5 @ 58.5% 1RM5 @ 67.5% 1RMMax Reps @ 76.5% 1RM 5 Rounds:10…

Get Inverted, and Go Deeper!

Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800…

Big Rob Unleashed

Max Reps of the Following:4 Min Overhead Squat 95/653 Min Muscle Ups2 Min Handstand…