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It’s Go Time!

There are no regular classes today as we will be kicking off the inaugural Burpees for Turkeys charity throwdown with Auburn CrossFit. Looking forward to starting off the holiday season by collecting a lot of food and money donations for the Sacramento Food Bank. See you in the box!

Burpees for Turkeys Update

TODAY’S WOD STRENGTH Weighted Pull-Up: 3-3-3-2-2-1 METCON 2 Rounds for Reps: In 3 minutes: 200m run AMRAP push press (95/65) Rest 1 minute In 3 minutes: 200m run AMRAP toes to bar Rest 1 minute We are one day away from the first annual Burpees for Turkeys Charity Throwdown with Auburn CrossFit. ┬áThe teams are […]

11-20-2014

TODAY’S WOD LIFT Week 3, Day 2: Deadlift: 1×10 @ 60, 1×10 @ 65, 1×8 @ 70, 1×8 @ 75 Power Clean: 1×5 @ 60, 1×5 @ 65, 2×5 @ 70 METCON 10 min AMRAP 35 Double-Unders 50m Waiter Walk (AHAP) The Ultimate Beginner’s Guide to Power Cleans

Welcome Home Friend!

TODAY’S WOD EMOTM for 10 minutes: 1 rope climb rest 5 minutes “MICHAEL” 3 RFT: 800m run 50 back extensions* 50 sit ups *sub supermans with a 1 second hold for back extensions if no GHD is available   Get Your Kids to Eat Vegetables