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



Workout of the Day

Friday January 11th

Hooray it’s Friday!! The weekend is almost here!!  

Announcement: On Saturday afternoon Coach Alex will be running the tryouts for the SacTown Throwdown teams with a few make ups happening on Sunday and Monday. If you did not put your name on the board, but are interested in trying out for the Novice or Open team please send an email to so I can get you the info! Good luck to everyone trying out this weekend! 



Work up to a heavy single for the day. If you’re new to snatching find your working weight (the weight right under where you start to miss) and work single reps there for consistency. 



Knees to Elbows


Thruster 95/65

*With this rep scheme you will do 10 Knees to Elbows and 1 Thruster, 9 Knees to Elbows and 2 Thrusters etc. 

If Knees to Elbows on the bar are difficult for you, try them on the rings! This can sometimes be easier than doing them on the pull up bar.







Workout of the Day

Thursday January 10th

Nice work in the gym lately guys!! It’s so awesome to see so many of you showing up and working hard!

You all keep us inspired and excited! 

First things first: Run 1 mile! See what you can do! You might surprise yourself!


5 min AMRAP

6 Push Ups 

12 Lunges

24 Double Unders


3 min AMRAP

6 Wall Balls

12 Med Ball Sit Ups


1 min AMRAP




Workout of the Day

January 9, 2013

We’re going to focus on skills and technique today in both the warm up and the strength portion of the day. 

After your warm up:

1 min L-sit (or a scaled down version of this)

1 min hollow body hold

1 min plank hold

(Rest 10 seconds between each exercise)


Every Minute on the Minute for 10 minutes: 3 Power Cleans

If your technique is solid, see how 75% of your bodyweight feels.  If you are still working on getting comfortable with this movement choose a weight that allows you to keep clean technique through all three reps.  We’re looking for QUALITY here!! As you get tired your technique will become even more important to be able to continue to move the weight efficiently.  If your form starts to break down, drop some weight!


15 Minute AMRAP

10 C2B Pull Ups

15 KB Swing 24/16

20 Air Squats 



Workout of the Day

Tuesday January 8th

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! The WOD programmed for today is short so the 4:45 class will have time for the strength as well.

On to the important stuff,


Jerk!  Work up to a heavy single for the day



Deadlift 225/155

Box Jump 24/20

The Deadlift should be heavy but something you could hit atleast 10 unbroken reps of. Around 50% of your 1RM is a good place to start. 

Workout of the Day

January 7th, 2013


Backsquat 5×5

Add 5 pounds from the last 5×5 set.


10 Push Press 135/95

15 Burpees Over Bar 

20 Sit Ups

25 Mountain Climbers 

20 Sit Ups

15 Burpees Over Bar

10 Push Press 135/95


Workout of the Day

January 6th, 2013

Happy Sunday!

We’ll be working on refining our kipping swings during the warm up. This will prepare you for our Strength portion of the day:

“Death by Pull Ups” 


10 Min AMRAP

10 KB Snatches 

100M Sprint 

Workout of the Day

Saturday January 5th

Don’t forget about our new weekend schedule! 8:30 and 9:30 classes today followed by Olympic Lifting at 10:30.  Sunday classes are at 11 and 12! 

Your work for today:


Overhead Squat

A suggested rep scheme here is 5 sets of 3. If you are not experienced with the overhead squat or struggle with the overhead position you will be working on technique today with minimal weight.  We want to stress here that good position and safety is FAR more important than how much weight you have on the bar.


200M Farmer Carry (DB or KB)

30 Push Ups

30 Weighted Lunges (DB or KB)

30 Double Unders 

20 Push Ups

20 Weighted Lunges (DB or KB)

20 Double Unders 

10 Push Ups

10 Weighted Lunges (DB or KB)

10 Double Unders 

200M Sprint

Remember to talk to your coach about properly scaling reps or weight for any movements you’re having difficulty with. 

I hope you enjoyed today’s colorful post, wanted to spice things up for the weekend! Have fun today!