The final CFWS Competition Team Tryout WOD
The fifth and final CFWS Competition Team tryout WOD will be available beginning today through Thursday of this week. Any CFWS athlete who is still in the running for our competition team MUST schedule an appointment to have their workout judged by a member of our coaching staff. By now you are all saying “enough of the barbell already!!” – and… Continue »
CFWS Hoodie
If you haven’t already heard, CFWS has finished the designs for our hoodies. Below you will see the images of the hoodies and how they will appear on the sweatshirt. These will be ordered in Heather Grey and the sizing is Unisex. These will be American Apparel and be in a full pullover style. Please note: $2.00 extra… Continue »PZ Challenge Winner
The CFWS 12 Week Paleo Zone challenge first, second and third place winners have been determined!! The 12 week challenge entailed an initial and final hydrostatic weigh in to accurately determine bodyfat percentage. With this data, we were able to determine changes in both lean mass (muscle) and fat mass (uh… fat). Additionally, we tracked improvements in exercise performance with a benchmark CrossFit… Continue »
Yolo Holiday CrossFit Classic RESULTS
The final results from Saturday’s inaugural Yolo Holiday CrossFit Classic are in!! With a turn out of 37 athletes, CFWS played host to our first ever collaborative multi-affiliate hosted event. The purpose for this event was to bring members of our local CrossFit community together for a couple of great workouts while raising funds and awareness for a great cause… Continue »
Why We Compete
The majority of the CFWS coaching staff competed in the CrossFit Level 10 Fall Strength Challenge last month in Oroville, CA alongside some of the best athletes in Northern California. With a field stacked with CrossFit Games athletes from last year as well as many hoping to advance through regionals in 2012, the competition was sure to be fierce. This event held… Continue »The Double Under Dilemma
Since posting the WODs for the Yolo Holiday Classic, I have been receiving emails and facebook messages regarding the proverbial Elephant in the Room of this competition (at least for some folks) – Double-Unders. Of course, the question is: “Is there a scaling option for double-unders?” And, of course, my knee jerk response is NO!! If you really break down… Continue »Yolo Holiday Classic WOD Announcement
VOLUNTEERS NEEDED!! Fill out this form if you would like to volunteer for the Yolo Holiday Classic as a judge: WOD INFORMATION With the inaugural Yolo Holiday Classic just one week away, it’s time to finally announce the WODs. A while back, I alluded to the fact that there would likely be more than one workout for this event and… Continue »The Living Social Deal
The Living Social Lowdown The deal — $25 for 5 CrossFit classes How it works. Once you purchase the deal, you will be assigned a voucher that will need to be redeemed PRIOR to participating in your first class. Buy the voucher Allow for 24 hours from the point of purchase prior to redeeming your voucher. Go to MindBody Online - CFWS…. Continue »
CFWS Conjugate Strength Training...
We are now 12 days in to our CFWS Conjugate Strength Training program. This program is different from anything we have run through the box in the past two years. As stated in our previous blog, the goal of this 12 week program is to gain as much strength as possible while improving flexibility along the way. Even though we are… Continue »
The next 12 Weeks
Strength, Flexibility, Stamina, Endurance, Speed, Power, Accuracy, Coordination, Agility and Balance. These are the 10 physical characteristics of fitness. Each requiring further definition to truly illustrate what well rounded fitness should look like, one could spend hours trying to pin point the elusive definition of what it means to be more fit. At the end of the day, it is… Continue »
Barbells for Boobs Results
Barbells For Boobs 2011 hosted at CrossFit West Sacramento In our second annual Barbells for Boobs, CFWS played host to 85 athletes with many more in attendance. The weather was perfect and the athletes gave the workout their all as heat after heat of athletes ran every 20 minutes from 9AM through 1PM. Special thanks to CrossFit East Sacramento for allowing… Continue »November 2011 Foundations
This series of 10 classes prepares the incoming CrossFit athlete for CFWS WODs. All new CFWS athletes are required to either complete a Foundations program, or test out of the program by setting up a one on one appointment with either coach Lance or coach Rick. Movements covered in this program stem from the realms of Olympic Weightlifting, Powerlifting, Gymnastics… Continue »
Barbells For Boobs — Workout Post
Alright!! We waive the white flag! With so many people blowing up our phones with texts and emails, we are releasing the workout standards for Saturday’s WOD. I’ll keep this post short and sweet: Check in time — 8AM – 8:45AM This is where heat assignments will be made WOD briefing 8:45 – 9:00AM Workouts begin at 9AM The WOD:… Continue »
Leader Board – Get on it!!
If you haven’t noticed, the CFWS leader board is finally ready for action. There are 30 different opportunities to get your name up as one of the top 5 men or top 5 women to complete the various benchmark WODs, as well as max effort lifts and/or monomodal efforts. As of right now, the leader board is completely blank. Every name that… Continue »
S-T-A-I-R-S
This Saturday 9/24/11 CFWS will be holding another Out of the Box workout. Please meet at the California State Univeristy Stairs. Sac state is located off of J street in Sacramento. www.csus.edu We will be meeting regular time 9:00 am. Please make sure you bring water!! Parking is not free you can purchase a permit for $3 for 2 hours. … Continue »
CFWS Hoodie
If you haven’t already heard, CFWS has finished the designs for our hoodies. Below you will see the images of the hoodies and how they will appear on the sweatshirt. These will be ordered in Heather Grey and the sizing is Unisex. These will be American Apparel and be in a full pullover style. Please note: $2.00 extra… Continue »
New CFWS Gear!
CFWS Male members! Coach Beez is putting together an order for WOD Shorts. Men’s Flex Series » Epic Shorts are made to endure the rigors of training. » 4 way stretch fabric ensures optimal performance and flexibility. » Made with both a velcro closure and drawstring for adjustability. » Perfect for customization or everyday training. » 97% polyester microfiber/3% spandex. You… Continue »
Fight Gone Bad 6
It’s that time of year again. Fight Gone Bad 6 is just a few months away. Many of you have participated in past years’ Fight Gone Bad events; this year will follow a similar format in which heats of 3x5minute rounds of Wall Ball, SumoDeadlift High Pull, Box Jump, Push Press and Row with a 1 minute rest between rounds will be run throughout… Continue »
CrossFit West Sac Standoff
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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 »
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 »
He lives another day!
Happy Birthday Shawn!! (aka SMK) Shawn was apart of the original garage crew and CFWS is so glad to have him in the Family! You can see Shawn live at Fight Gone Bad this weekend at CrossFit East Sac! ~Beez Continue »
Congrats Mr. & Mrs. Pedri!
Congratulations to one of our original members Matt Pedri of CFWS on tying to knot over the weekend! ~Beez Continue »
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 »
Danish Danish Danish!
How could we forget our JJ!!! NEVER She is the CFWS shoulder model and Danish Birthday Coordinator!!! and we love her! Happy Birthday sweet cheeks ~Beez Continue »
KStar!
Well kids the day has come!! Some of us in the CrossFit Community have been waiting for, for quite some time! Kelly Starrett has set up an official blog for our viewing pleasure. Kelly received his Doctor of Physical Therapy in 2007 from Samuel Merritt College in Oakland, California. Before starting his own physical therapy practice at San Francisco CrosSFit,… Continue »
Mas Cumpleaños
Our box is getting older!!! Happy birthday to 2 of our favorites!! Jenn Petersen and Rick Larson! ~Beez Continue »Traveling CrossFitter!
Meet James everyone! He has been visiting our box from CrossFit Santa Cruz. We are always excited to have a traveling CrossFitter in our box! James put in some hard work this week and “Effort Was Not Avoided.” CFWS’s doors are always open to traveling CrossFitters. We encourage our current members who are going out of town to stop into an Affiliate… Continue »
Its been real!
Dear Diary~ I have been at CrossFit West Sac for a year now. Boy time flies!! I remember my first WOD like it was yesterday. I showed up to a park in West Sac (mind you I had never even been to West Sacramento and I’ve lived in Sac my whole life) and there was a bunch of equipment I… Continue »
