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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…

Congrats!

Front Squat 10 x 2 @ 80% Shoulder Press 2-2-2 In Teams of 3…

Great Seminar Yesterday

Rest Day Thanks to Carl and the gang from SFCF for putting on a…

Derek Conquers The Rock

On your own WOD today:Go to a cool outdoor spot and make up your…

Team Amanda

AMRAP 15 Minutes:200m Sled Pull 60/3520 Ring Dips30 Ab-Mat Sit Ups Trav and Brooke…

L1 Class Warfare

"Moon" Seven rounds for time of: 10 Right Arm DB Hang Split Snatch 40#…

Thruster Ladder

2 Front Squats + 1 Split Jerk for Max Load 10-9-8-7-6-5-4-3-2-1 of:Ball Slam 40/25GHD…

Remember To Register For The Gymanstics Seminar This Saturday

21-15-9 of:Hips To Ring Pull UpsDB Shoulder Press 50's/25'sHeavy Rope Double Unders Details at…

Congrats To The Qualifiers

Power Clean 3-3-3-1-1-1 5 Rounds For Time:5 Power Cleans 155/10010 Push Ups Well… we…