Barbell Club

Barbell Club

CFWS is excited to announce the launch of our Barbell Club!! When? Coach Lance Reem will be delivering this program as a 90 minute class every other Saturday morning from 10:30 to noon starting November 23rd. What? Barbell club is for people who want to become better technicians within the realm of Olympic weightlifting and powerlifting. Olympic weightlifting focus will… Continue »
BM Rowing

CFWS Endurance WODs

CFWS is excited to announce our Tuseday/Thursday evening Endurance WODs.  The workouts will meet from 5:20PM to 6PM and will be run by Coaches Mike and Lance.  Workouts will consist of a dynamic warm-up, followed by technique work on rowing/running or whatever else we are focusing on for the day.  Once skill work is complete, an interval style workout will round… Continue »

Athlete Testimonial — Michelle D.

Michelle D. — CFWS Member since March 2012   Q: How long have you been training at CrossFit West Sacramento? How did you become interested in starting CrossFit?   I started in March 2012 with a Living Social deal that I had been holding on to for several months. Some friends are members of CFWS, and gave me the push… Continue »

CrossFit Games Opens 2013 — 30 Days Out and Counting!!

  Have you registered for the Opens yet?  That’s the question you are going to hear from our coaching staff at every WOD you hit from here through March 6th.  Whether you are aware of it or not, the Opens competition was created for YOU!!  It’s a way for you to compete in workouts with tens to hundreds of thousands… Continue »

Winter 2013 PaleoZone Challenge

It’s finally here!!  Our 12 Week Paleo Zone Challenge will launch on January 19th!  Many of you have already reserved Hydrostatic Weighing appointment through MindBody Online.  If you have not yet done so, DO IT NOW!!  I will be opening up appointment times to the general public at the end of the day today.   RESERVE YOUR SPOT NOW:… Continue »

Functional Movement and Coordination

“I’m just clumsy… I’ve NEVER been able to do that!” This is something we as a coaching staff hear from many of the new athletes we get in our gym each week. It could be any number of exercises that require the ability to string more than one movement pattern together… Handstands, OLY lifts, simple agility drills such as skipping,… Continue »

CFWS Christmas Tradition

Traditions can be born when you don’t even realize it. And so it was with the inaugural CFWS 12 Days of CrossFit Christmas WOD. This workout (or at least a version that has since been scaled up) has existed since WELL before CrossFit West Sacramento was an official affiliate. Back when it was just a few of us CrossFitting in… Continue »

2013 CrossFit Games Open Plan of Attack

Ready or not, here they come!! The 2013 CrossFit Games Open competition workouts will be here before you know it.  Whether you know it or not, if you have been following our programming, you have already been training in the way that we feel will best prepare you for this competition. Anyone who is unfamiliar with what we are talking… Continue »
Barbell Club Barbell Club
BM Rowing CFWS Endurance WODs
Michelle D. -- Testimonial Pic Athlete Testimonial...
CrossFit Games Opens...
Winter 2013 PaleoZone...
Functional Movement...
CFWS Christmas...
2013 CrossFit Games...
Posted 21 May 2015

May 2015 Athlete of the Month —...

Congratulations to our Athlete of the Month for May 2015 — Erin Keylon!  Erin has been training with us for over 3 years and has shown tremendous growth as an athlete over that time.  Erin talks about her journey as a CFWS athlete below! I found CrossFit West Sac in 2012 after researching other boxes in the area. It was… Continue »
Posted 26 Feb 2015

It All Starts Today!

It’s finally here!  Today marks official announcement of the first workout of the 2015 CrossFit Games Open season!!  As a gym we are beyond excited for this event for one major reason…YOU are the life of this competition.   Like we posted in our previous blog, we are hosting the Open in a new way this year.  Yes, we want… Continue »
Posted 11 Feb 2015

CFWS Community — STRONG

We are beyond excited for this year’s CrossFit Games Open competition! More than any year in the past, this competition is about YOU! Our main focus in this year’s 5 week series of workouts is building the strongest community possible within our affiliate. This year, we will use the CrossFit Games Open workouts as a way to celebrate your commitment… Continue »
Coach Baca
Posted 29 Jan 2015

February ONLY — Get Started for...

CFWS FOUNDATIONS PROGRAM Have you been thinking you might try something new in your fitness regimen?  Our Foundations Program is the perfect introduction to CrossFit based training!  People who have been through this program are always amazed at the amount of time we spend developing our athletes to make sure their workouts will be safe and effective!  Truth is, we… Continue »
Posted 03 Jan 2015

You Wanna Bring It Over Here?

Your loved ones and co-workers probably won’t say it.  Your significant other dare not even mention it.  You know it’s true, but have a dozen excuses why it happened.  You might have even convinced yourself it’s a good thing, but deep down inside you know otherwise.  Even though you said it WOULD NOT HAPPEN, the holidays have made you fat…. Continue »
WOD for Warriors Armistice
Posted 02 Nov 2014

Mark your Calendars

Today, we are looking back on a great week of training and looking forward to an even better week with a celebration and respectful remembrance of those who have served our country and local community. Please try and put one or both of the events linked below in your training calendar for this coming Saturday:   WOD for Warriors “Armistice”… Continue »
womens hoodie copy
Flam logo
Posted 20 Apr 2011

CrossFit West Sac Standoff

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Posted 23 Dec 2010

Memorial WOD 12-29-10

CrossFit West Sac would like to welcome all local firefighters and CrossFit athletes to join us in this workout to honor Captain Gee. We also encourage our fellow affiliates to host this WOD as well. On Wednesday December 29th, we will be hosting a WOD for a Captain in Sacramento whom recently passed away.   We also will remember the two… Continue »
CFWS OTB pillar pic
Posted 28 Sep 2010

October OTB WOD — October 2nd

Time to take things back Outside the Box!!  We will be hitting our monthly installment of the CFWS OTB WOD series this coming Saturday, October 2nd.  Like usual, this workout will replace our regularly scheduled Saturday morning WOD as well as any other workouts that would regularly be scheduled at the box.  If you were planning on attending our free… Continue »
Posted 31 Aug 2010

Welcome little one!

Welcome the newest member of our CFWS family Andy Baldwin.  Andy Baldwin was born at 7:03pm on 8/29/10. He weighed 8.0lbs and is 20.5″ long. Special K is already teaching lil Andy L-sits and Muscle-Up progressions. Congrats to Melissa and Kevin! Continue »
Posted 17 Aug 2010

We’re going to party like...

~Beezy Continue »
Posted 17 Aug 2010

Mas Cumpleaños

Our box is getting older!!! Happy birthday to 2 of our favorites!! Jenn Petersen and Rick Larson! ~Beez Continue »