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Sunday, January 27th
Congrats to everyone who competed at the SacTown Throwdown yesterday!! Mike, Ryan, Kaitlyn and Marissa rocked it in the Novice division, Nancy, Erica, Terry and Steve (our friend from CrossFit Solano) did an amazing job in the Masters division and Corey, Sophie, Drew and Kirsten represented CFD for the Open division. Just as important as […]
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January 26th 2013
HAPPY BIRTHDAY GRACE!!! It’s our very own Grace’s birthday today! So at her request today’s WOD will be…GRACE! This is a great WOD, have fun and set a new PR! You can also thank Grace for requesting that there be NO BURPEES in the warm up on her birthday! Before we get to the WOD though, […]
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Friday January 25th
Happy Friday! Tomorrow is the SacTown Throwdown!! If you haven’t already gotten your tickets you can get them here:http://sttd13.eventbrite.com/ We will have a few tents and a place to hang out between WOD’s, come cheer on our teams!! The Heat Schedule for the weekend is here:http://crossfiteastsac.typepad.com/files/std13schedule.pdf We have 3 teams competing so we will need […]
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Thursday, January 24th
Skill/Strength EMOM for 12 Hang Squat Snatch Then Squat Snatch from the floor. WOD 5 Rounds for time of 10 Thrusters 95/65lbs20 Kettlebell Swings 24/20kg30 DU’s
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Wednesday, January 23rd
Skill/Strength Accumulate 1MIN of Handstand, L-Sit, Hollow Rock3×5 False Grip Ring Rows3×5 Barbell Roll Out3×10 GHD Back Extension WOD 30 Situps then —————4 rounds each for time of 400m Run 20 Box Jump 24/20″20 Squats(Rest enough to achieve the same 400m time on each run) then finish with ————–30 Situps
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Tuesday, January 22nd
StrengthBack Squat 5×3 WOD10-9-8-7-6-5-4-2-1 reps, for time of: Dumbbell Push Press, 40/30 lbs Weighted Step-ups, 40/30 lbs, 24/20 in
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MLK Day
Normal Hours on MONDAY!!! Don’t forget to get your tickets for the SacTown Throwdown this weekend! We are sending 3 teams and would love to have you all out to spectate and cheer everyone on! East Sac always puts on a great event and we will have a few tents, chairs etc. for everyone to […]
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Sunday, January 20th
Congrats to Greg and Nancy for getting through day one of the Norcal Masters competition. Nancy is currently in 6th place and Greg is in 12th. Skill Tabata ? WOD Since Nancy is kickin’ butt at the Masters event in Richmond today we figured it would be a perfect day for: “Nancy”! 5 rounds […]
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Saturday, January 19th
StrengthEMOM For 10 Min – Even Minutes: 3 Deadlifts @ 65~75% of 1RM – Odd Minutes: 8 Burpees WODAMRAP 10 Min 6 Pistols (3 ea Leg)9 Hang Cleans 95/65#12 See the Lights Situps 25/15#
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Friday, January 18th
It’s Friday! There’s some fun stuff coming up over the next few weekends! This Saturday and Sunday Greg and Nancy will be competing at the NorCal Masters competition in Richmond! Tickets can be purchased here: http://norcalmasters.com/ Next weekend is the SacTown Throwdown! Come out and cheer on our teams! This event is always a […]