C2B time during the Throwdown tryouts.

TODAY’S WOD

LIFT

Back Squat: 5-5-3-3-3 (3 second hold at the bottom position)

Bottom Position Pauses for Strength Development

METCON

For Time:

9 Wall Walks
27 KB Swings (53/35)
7 Wall Walks
21 KB Swings
5 Wall Walks
15 KB Swings                                                                                                       
Wall Walking Suckas 

I would like to thank everyone who tried out for our SacTown Throwdown teams. Many of you had never experienced anything like it, but everyone stepped up to the challenge. It was cool to see our athletes do more than they had previously thought possible once they were put into that situation. Needless to say, the competition was extremely close for both the Open and Novice team. For those of you who didn’t make the squad this time, don’t be discouraged! There are plenty of local CrossFit competitions that take place throughout the year and you will get many more chances to show your stuff. Treat this as a learning experience and come back even better next time.

I would also like to thank everyone who volunteered their time and helped out with judging, equipment, cheering, etc. Couldn’t have got it done as smoothly without you folks!

Enough of me talking, please join me in congratulating our Throwdown teams:

OPEN: Lei, Sonic, Ryan and Mesh

NOVICE: Mel Z, Kalie, Russ, Asian Kyle

MASTERS: Laura, T, Domingo, C-Boy

ARCFit, Back Squat, CrossFit, kettlebells, SacTown Throwdown, Wall Walks, WOD