Happy Thursday CFD’ers!  We want your input! Make sure to mark the whiteboard at the gym for new class times you’d like to see at CFD! Strength5×3 Front Squat WOD5 Rounds for time of 21 Barbell Squat Jumps 45/3512 Kettlebell Swings 24/16  

Strength Max Effort Clean and Jerk WOD For time: 100 Double Unders 40 Burpees 30 Pull-ups 20 Weighted lunges. 10 HSPU or Handstand Kick Ups if you don’t have HSPU (show control on the wall to complete each rep)  

Hey all! It’s Tuesday! That means the 5:30 Class is dedicated to Olympic Lifting. If you normally attend the 5:30 class and are not interested in working on the Snatch or Clean and Jerk come to the 4:45 class or the regular 6:30! Those of you coming to the class at 4:45 should be able […]

Your strength for today: Push Press 3-3-3-3-3 WOD: 3 times through: 1 min Row (For Calories) 1 min Push Ups 1 min KB Snatch 1 min Sit Ups 1 min Box Jumps 1 min Rest Your score will be your total reps.  Count each round as you go and record your score during the minute […]

Sunday Funday! Well that depends on your definition of fun:) Remember we have classes at 11 and 12 today!  Skill: Attempt a new PR at a 5-Set, Unbroken, Double-Under Pyramid An example would be 5-10-15-10-5. Each set must be unbroken and you must stop the rope between each set.  If you are new to double […]

The Weekend is here!! Remember we have 2 classes this morning, 8:30 and 9:30 am for CrossFit and 10:30 Olympic Lifting.  Alex is holding the SacTown Throwdown tryouts at 12:00 today! If you signed up to tryout make sure you show up! Can’t wait to hear how everyone does!  Here’s what we’re doing today!  STRENGTH: […]

Hooray it’s Friday!! The weekend is almost here!!   Announcement: On Saturday afternoon Coach Alex will be running the tryouts for the SacTown Throwdown teams with a few make ups happening on Sunday and Monday. If you did not put your name on the board, but are interested in trying out for the Novice or […]

Nice work in the gym lately guys!! It’s so awesome to see so many of you showing up and working hard! You all keep us inspired and excited!  First things first: Run 1 mile! See what you can do! You might surprise yourself! THEN: 5 min AMRAP 6 Push Ups  12 Lunges 24 Double Unders […]

We’re going to focus on skills and technique today in both the warm up and the strength portion of the day.  After your warm up: 1 min L-sit (or a scaled down version of this) 1 min hollow body hold 1 min plank hold (Rest 10 seconds between each exercise) THEN: Every Minute on the […]

Hey all! It’s Tuesday! That means the 5:30 Class is dedicated to Olympic Lifting. If you normally attend the 5:30 class and are not interested in working on the Snatch or Clean and Jerk come to the 4:45 class or the regular 6:30! The WOD programmed for today is short so the 4:45 class will […]