WOD 4/16/10

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21 Knees to Elbows
21 Deadlifts (185/135)
400m Run
18 KTE
18 DL
400m Run
15 KTE
15 DL
400m Run
12 KTE
12 DL
400m Run

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Remember, no more Sunday classes. Sorry for this, but the turnout was too low to justify continuing keeping the box open.

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 The 4th Annual SSD K9 Detail Comedy Night is coming up on April 19th, at 7 PM. The event is a great time and a fundraiser for the Sacramento Sheriff's Dept. K9 Unit. Tickets are $15 each. It is held at The Punchline Comedy Club at the Howe Bout Arden Shopping Center. If you are interested in going and laughing you ass off, please contact Ian for tickets. It's adults only since we aren't up there telling "Knock, Knock" jokes....

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Just a reminder, we are now running an Open Gym from 11 AM to 1 PM. At 1 PM we close our doors for a few hours, so if you want to get in to work out, be there by noon to get full advantage of the time you need to get through a WOD and allow us to get our admin stuff done in the break.

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Comments (8)

WOD 4/15/10

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Press - 5x5 @ 80% Across

Rest 5-10 M

5 Rounds

21 Swings (55/35)
21 Sit Ups
21 Push Ups

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 The 4th Annual SSD K9 Detail Comedy Night is coming up on April 19th, at 7 PM. The event is a great time and a fundraiser for the Sacramento Sheriff's Dept. K9 Unit. Tickets are $15 each. It is held at The Punchline Comedy Club at the Howe Bout Arden Shopping Center. If you are interested in going and laughing you ass off, please contact Ian for tickets. It's adults only since we aren't up there telling "Knock, Knock" jokes....

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Just a reminder, we are now running an Open Gym from 11 AM to 1 PM. At 1 PM we close our doors for a few hours, so if you want to get in to work out, be there by noon to get full advantage of the time you need to get through a WOD and allow us to get our admin stuff done in the break.

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Comments (1)

WOD 4/14/10

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4 Rounds - 2 Min Rest Between Rounds

500m Row
20 Single DB Overhead Squats (10 per side) (35/25)
40 Lunges (20 per leg)

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The 4th Annual SSD K9 Detail Comedy Night is coming up on April 19th, at 7 PM. The event is a great time and a fundraiser for the Sacramento Sheriff's Dept. K9 Unit. Tickets are $15 each. It is held at The Punchline Comedy Club at the Howe Bout Arden Shopping Center. If you are interested in going and laughing you ass off, please contact Ian for tickets. It's adults only since we aren't up there telling "Knock, Knock" jokes....

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Just a reminder, we are now running an Open Gym from 11 AM to 1 PM. At 1 PM we close our doors for a few hours, so if you want to get in to work out, be there by noon to get full advantage of the time you need to get through a WOD and allow us to get our admin stuff done in the break.

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Comments (5)

WOD 4/13/10

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5x5 - Front Squat @ 80% Across

Rest 5m

12m AMRAP

7 Push Press (95/65)
15 Box Jumps

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Comments (1)

WOD 4/12/10

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7  Rounds

7 Thrusters (95/65)
7 Pull Ups
7 Burpees

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Comments (3)

WOD 4/11/10

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REST DAY!

Take note that we will only have the gym open until noon today. After that, Rob is closing shop and going on about his merry way.You will have from 10-12 PM to get your workout in if you are up for it.

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With that in mind, we are going to discontinue the Sunday morning classes. Reports from Rob and Andy are that the turnout is very hit and miss and as of late, very small. This makes it hard to justify the expense of opening on Sundays. It will also give Rob and Andy some more time away from the box over the weekend.

On the flipside of that, the weekday morning hours will undergo a bit of a change. There will still be a 10AM CrossFit class, however, now from 11 -1 PM, it will be an Open Floor session. So, if you want to get in there at 11 AM and do some strength work or a WOD, then feel free to do so. The noon class time is still going to be active, however, If we don't have anyone showing up by 1215 PM, we will call it good for the day and close shop until the afternoon sessions. We really need the time form 1PM to 4PM to run errands, take care of personal & business stuff and occassionally get our own workouts in. So, if no one is there by 1215 PM without having made prior arrangements, we will be under the assumption no one is coming and lock up for a bit.

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Mirrors and TV's will be installed next week!

Comments (2)

WOD 4/10/10

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Sir Andrew and the infamous Buddy Holly are in charge. Blame them, not me!

If you need to make up a WOD or work on skills or lift really heavy objects, today is a good day for that. Get some!

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Remnants of the Day

Comments (6)

WOD 4/9/10

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It's Friday!! You know what that means!

"Cindy's got balls!"

10 Rounds

10 Wall Ball (20/14)

1 Round of "Cindy"

5 Pull Ups
10 Push Ups
15 Squats

You will do 10 Wall Ball shots then do 1 Round of Cindy. You will repeat this cycle for 10 Rounds. Enjoy your weekend!

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That sure as hell ain't Sacramento!

Comments (0)

WOD 4/8/10

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Deadlifts - 5x5 @ 80% Across

Rest

2 Rounds

Burpees - 2 Min Max reps

Rest 2 min

DB Pwr Cleans - 2 Min Max reps (35/25)

Warm up and get into the DL's. Rest and then hit the MetCon. DB Cleans are Power Cleans to keep output high. Each clean starts from the ground.

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Photographer extraordinaire, Tom Campitelli, does it again!! Check out his portfolio from the NorCal Sectionals HERE. They are grouped in several different manners, including by affiliate. Awesome work, Tom!!

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 A big congratulations to Eric Bridge for his recent promotion from fire Captain to Battalion Chief for Sac. Metro Fire Department!! Cognrats, Eric! Your crews will be lucky to have you as their BC.

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Comments (7)

WOD 4/7/10

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Bring your running shoes!!

 

2 Rounds

800m Run
Rest 3m

400m Run
Rest 2m

Spring is here and it's time to breathe in some fresh air. Don't like to run? Cool, glad to hear it... Lace 'em up.

Run 800, rest, run 400, rest 2 min, then go back to 800m and repeat. You will be working on a shortened rest cycle between the rounds.

POSE Method is our preferred method of running. Check it out by going HERE and reading THIS article from the CrossFit Journal.

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Kid care at the box is at a standstill due to a lack of kid watchers for the AM session. That being said, if you are planning on brining the kidlets with you to the morning session, please check with Allison (call or text) first to see if someone will be there to watch them during class time. For safety reasons we can't allow kids in the back without supervision or on the floor during workouts, but you can try to create a mommy network to swap out watching each others kids while one person works out. Let us know and we will do the best we can to accomodate you!

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Comments (7)