Workout of the Day


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 hang out between WOD’s.

Here is the link for tickets:

Your work for today,


1RM Power Clean

12 Min AMRAP


2 count lateral bar jumps

Deadlift 225/155 (Or 50% of 1RM)

Pull Ups


Workout of the Day

Sunday, January 20th

Nancy Perkins and Greg Burt - Norcal Masters 2013

Congrats to Greg and Nancy for getting through day one of the Norcal Masters competition.  Nancy is currently in 6th place and Greg is in 12th.  


Tabata ?


Since Nancy is kickin’ butt at the Masters event in Richmond today we figured it would be a perfect day for:


5 rounds for time of:
400M Run
15 Overhead Squats 95/65 lbs

Workout of the Day

Saturday, January 19th

EMOM For 10 Min

– Even Minutes: 3 Deadlifts @ 65~75% of 1RM 
– Odd Minutes: 8 Burpees

AMRAP 10 Min

6 Pistols (3 ea Leg)
9 Hang Cleans 95/65#
12 See the Lights Situps 25/15#

Workout of the Day

Friday, January 18th

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:

Next weekend is the SacTown Throwdown! Come out and cheer on our teams! This event is always a blast and it’s even more fun when we have a big cheering section! Get your spectator tickets here:

Now for today’s work: 


8 x 3 Strict Weighted Pullups 

AMRAP 15 Min 

200M Run
10 Power Snatch 95/65
10 Push ups

Workout of the Day

Thursday, January 17th

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!

5×3 Front Squat

5 Rounds for time of

21 Barbell Squat Jumps 45/35
12 Kettlebell Swings 24/16


Workout of the Day

Wednesday, January 16th


Max Effort Clean and Jerk


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)


Workout of the Day

Tuesday, January 15th

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 to get through a good portion of the gymnastics skill/strength work we’ve got on the menu today. 


4 Rounds rotating between each of the following 6 stations station. Rest as needed between stations, focus on form!

1) 30 Second Handstand Hold
2) 5 Straight Double Leg Raises
• You can do these hanging or from support on a dip station or rings.  Raise your legs to the  L-Sit  position and then back down.  Move through each rep without your feet touching the ground if possible. You can scale these of course!  Low leg raises, double knee tucks, single leg raises or leg extenstion to knee tuck on a box are great ways to scale this movement.
3) 20 Second Superman hold
4) 10 Kipping Swings
5) 20 Second Hollow Hold
3 Strict Chin-Ups with hollow body
   •  Challenge yourself to go chest-to-bar and maintain hollow for each rep.


AMRAP in 12 Minutes of

400 Meter Run
20 Medball Cleans 
10 Toes to Bar

Work hard and have fun!





Workout of the Day

Monday January 14th

Your strength for today:

Push Press



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 break. Have fun!! 

Workout of the Day

Sunday, January 13th

Sunday Funday! Well that depends on your definition of fun:)

Remember we have classes at 11 and 12 today! 


Attempt a new PR at a 5-Set, Unbroken, Double-Under Pyramid

An example would be 5-10-15-10-5. Each set must be unbroken and you must stop the rope between each set.  If you are new to double unders it could be 1-2-3-2-1, if you’re advanced try something that will be a challenge: 30-40-50-40-30 or higher! 

You have 10 minutes to do your best to complete the Double-Under Pyramid.  Don’t get discouraged! This is a great time to put a little pressure on your double unders and see what you can do! 


For Time:

15 Power Clean & Jerks, 135/95 lbs
30 Air Squats
12 Power Clean & Jerks, 135/95 lbs
24 Air Squats
9 Power Clean & Jerks, 135/95 lbs
18 Air Squats

Have Fun!! 


Workout of the Day

Saturday January 12th

The Weekend is here!! Remember we have 2 classes this morning, 8:30 and 9:30 am for CrossFit and 10:30 Olympic Lifting.  Alex is holding the SacTown Throwdown tryouts at 12:00 today! If you signed up to tryout make sure you show up! Can’t wait to hear how everyone does! 

Here’s what we’re doing today! 


Deadlift 5×5

Adding 5-10# from your last sets.


5 Rounds for time:

7 KB SDLHP 32/24KG

7 Goblet Squats 32/24KG