We will be changing our hours starting next week, Monday Oct. 11. We plan on being open MOST of the day with classes starting around 6 or 7 am and reopening around 3 or 4 pm. Keep your eyes peeled for more details.
For Time
Team WOD
Just Get It Done, Finish All In Any Way Possible with a Teammate
50 Ground to Overhead 95/65
1000m Row
50 "Over the Bar" Balls
100 Walking Lunges
100 Tire Jumps
We want to say hi and welcome to Suzanne, she came in today for her beginner WOD and finished it despite a slight setback. Great job to the rest of our athletes for figuring out an efficient way to finish ALL that work in the Daily WOD.
For Time
20 Squat Cleans 95/65
30 Pull Ups
40 Wall Balls
500m Row
Posterior Chain BEATDOWN!!! Boy oh boy, been getting crazy with the rear end and midline stabilization lately. If your bum bum didn't hurt than you are a freak of nature.
For Reps / Rounds
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Another Main Site WOD brought in to test your pull up skills. Jerry decided to do this one AND "Grace" just to get his name on the board. Which reminds me, GET YOUR NAME ON THE BOARD. Knock out one of the girls...
For Time
5 Rounds of
10 Burpees
20 KB Swings
30 Sit Ups
CORE BLASTER!!!!!!!
For Time
3 Rounds of
500m Row
25 Ring Push Ups
Decieving little punk this one was. It's always fun to throw in a curve ball and change up one of the "normal" movements, in this case the Ring Push Ups. They felt really good going into the first round but took their toll in the 3rd.
Also if you haven't noticed, the "Girls" board is up and has only one name on it. When ever you guys feel froggy get a WOD in and post it on the leaderboard.
Max Effort - Pick 2
Back Squat
Sumo Deadlift
Power Clean/Snatch
500m Row (x2)
Push Jerk
We had an awesome showing at this year's event hosted by East Sacramento CrossFit!!! Aaron & I are very proud of all our star athletes who participated. Great job ALL! You guys kicked butt! A big "Thank You" goes out to those of you who showed up to support all of us during the workout...just goes to show how strong the CrossFit community is even within our own Box.
Aaron is working on compiling a video from all the clips and snap shots we took during the event for everyone to enjoy. We will be posting all video/pictures from the event on our Facebook page and under the media section of the website.
We are very greatful to have such a remarkable group of individuals on our team. All the blood, sweat, tears and dedication makes CrossFit 916 the amazing box it is today. Keep up the hard work!!!
-Kimbo
For Time
1 Mile Max Effort
The warm up seemed worse than the actual WOD. But hey, gotta do a mile every once in a while.
A big Congrats to Chelsea and Crystal for finishing up there first ever CrossFit WOD. Our Beginner WOD is a great test for those who are thinking of joining our group of athletes and these two ladies did it with time to spare.
For Time
30 Wall Balls 20/14
400m Run
30 SDHP 75/55
400m Run
30 Box Jumps 24/20
400m Run
30 Push Press 75/55
400m Run
Row For 30 Cal
Just one last prep day for Fight Gone Bad 5 this weekend. If you want to spectate, we will be at CrossFit East Sac from 9 am til ??????. Going to be a fun time, don't wait until next year.
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