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Skill 3×3 Skin The Cat or 3×5 Strictest Knees To Elbows3×5 Barbell Roll Out. WOD Pick two plates and get to know them very well, you’ll hang on to them for all of the movements in the WOD today! 200M Pinch Plate 25/15lbs (each hand)30 Squats 50/30lbs (hold the plates anyway you want)25M OH Lunge […]

Skill Working from the floor: EMOM  for 10 minutes 3 OHS @ 70 ~  80% of 1RM Snatch WOD 3 Rounds for time of 18 Wall ball 20/14lbs12  Box Jumps 24/20″6 CTB Pull-Ups

Remember we have a 4:45 class available every Tuesday and Thursday.  We hope to see some of you there today! Strength Push Press 5×2 WOD AMRAP in 5 minutes 3 Deadlifts 315/205lbs (or 80% of your 1 RM)6 Clapping Pushups  REST 1 minute then  AMRAP in 2 minutesLunge Jumps REST 1 minute then AMRAP in 2 […]

A few announcements: We have had some huge classes lately! This is super exciting, but we know that at times it can feel crowded. Please know that we are working on a long term solution to better accomodate our growing CFD family! We appreciate your patience and willingness to share bars/platforms/space etc. Keep showing up […]

Hey guys! It’s Tuesday again! That means that the 5:30 pm class is dedicated to Olympic Lifting! If that’s not what you’re looking for, come in at 4:45 or 6:30 for regular classes!  THE OPENS ARE COMING!!!  If you’re not sure what this means, let me explain. The Opens are an online CrossFit competition that […]

Strength 1RM Squat Clean WOD 4 Rounds of each set. 45 Seconds ON, 15 Seconds REST of Wall BallBurpeesBox JumpKnees To Elbows (Rings or Bar) Score is your total reps.

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, […]

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 […]

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