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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    

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

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 […]

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#

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 […]

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 […]