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December 8, 2013
So many good moments yesterday! We had 28 total people try out for the SacTown Throwdown team spots and the energy in the box was incredible! Thank you so much to everyone who participated and made yesterday a success! WOD AMRAP in 20 Minutes 10 Push press 115/75lbs10 KB Swings, 24/16kg10 Box jumps 24/20″ Run […]
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December 7, 2013
HOLIDAY PARTY and SACTOWN THROWDOWN TRYOUTS ARE TODAY! Tryouts will start promptly at 11AM, please show up at 10:30 to warm up and go over the movement standards. When we are done with the tryouts we’ll head over to the Graduate for some drinks around 3PM! Strength 1RM Overhead Squat New lifters should be performing […]
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December 6, 2013
HOLIDAY PARTY and SACTOWN THROWDOWN TRYOUTS ARE TOMORROW! Tryouts will start promptly at 11AM. When we are done with the tryouts we’ll head over to the Graduate for some drinks around 3PM. Skill E2MOM For 16 Minutes 3 Power Snatch If you’ve seen this one before try to add a few pounds from last […]
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SacTown Throwdown Tryout Workouts
Here are your tryout events for the SacTown Throwdown! Tryouts are this Saturday at 11AM. There are 4 events total. Workout 1: AMRAP in 10 Minutes 15 Burpee Box Jump Overs 24/20″30 Alternating Dumbbell Snatches 45/30lbs15 Burpee Box Jump Overs 24/20″20 Alternating Dumbbell Snatches 55/40lbs15 Burpee Box Jump Overs 24/20″10 Alternating Dumbbell Snatches 75/50lbsMax Reps of […]
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CFD Holiday Party!
CFD HOLIDAY PARTY THIS SATURDAY!!!! December 7th 3-5pm at The Davis Graduate!! Stop by for some drinks and food with us! We would love to see all of you to celebrate an amazing year at CFD!!
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December 5, 2013
We’ll be holding tryouts for the 2014 Sactown Throwdown this weekend at 11AM! The Saturday 10:30 weightlifting class will be cancelled so we can setup and get the workouts in! Strength 8×3 Weighted Pull-Ups Try to add a few pounds from last time. If you are not quite ready for weighted pull-ups yet, work the […]
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December 4, 2013
Skill EMOM for 10 Minutes Odd Sustainable set of Handstand Push-UpsEven Sustainable Set of Double Unders Talk to your coach about an appropriate way to scale Handstand Push-Ups. You can use this time to improve your strength by performing pike push-ups or work on kipping from a headstand. Choose a challenging number of double […]
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December 3, 2013
Strength E2MOM 14 minutes 3 Squat Cleans ~ 70% of your 1RM New lifters should work with a light weight and perform the Power Clean + Front Squat complex. Work on riding the bar down into the squat until you can catch it in the bottom. WOD 3 Rounds for time of 10 Power Cleans […]
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December 2, 2013
Strength Deadlift 3×5 ~ 75% Work up to around 75% of your 1RM and perform 3 sets of 5 reps at that weight. New lifters should work up in sets of 5 as well. Work up to a moderately heavy weight using small increments. WOD AMRAP in 8 Minutes 30 Air Squats21 Kettlebell Swings 24/16kg15 […]
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December 1, 2013
WOD 9 Clean & Jerks 135/95lbs9 Box Jump Overs 24/20″200M Run12 Clean & Jerk12 Box Jump Overs400M Run15 Clean & Jerk15 Box Jump Overs800M Run