BM MU Progression

12.4 = 13.3

The CrossFit Games Opens workout for week 3 of 2013 has been announced. It’s a repeat of last year’s week four WOD. That’s good news if you like Wall Ball, Double Unders AND Muscle-Ups. It’s bad news if any of these three disciplines happens to be one of your weaknesses. The Workout: CrossFit Games Open Workout 13.3 12 minute AMRAP… Continue »

More Classes… More Equipment… More Athletes!!

Like a school aged child who just grew out of his new jeans for the 3rd time this year, CFWS is in the midst of a growth spurt.  The positive dynamic that surrounds this upward swing in membership is undeniable.  New athletes are constantly achieving PR’s in their honeymoon period with CrossFit as veterans continue to refine their skill sets… 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: http://clients.mindbodyonline.com/ws.asp?studioid=8066&stype=-9&sTG=5&sView=day&sTrn=100000012&sDate=1/19/2013… 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 »
BM MU Progression 12.4 = 13.3
January 2013 Foundations Class More Classes… ...
Michelle D. -- Testimonial Pic Athlete Testimonial...
CrossFit Games Opens...
Winter 2013 PaleoZone...
Functional Movement...
CFWS Christmas...
2013 CrossFit Games...
BM Rowing
Posted 07 May 2013    Blog,CFWS News,WOD's   

CFWS Endurance WODs

CFWS is excited to announce our Tuseday/Thursday evening Endurance WODs.  The workouts will meet from 5PM to 6PM and will be run by Coaches Mike and Lance.  Our Endurance WODs will begin today and will run every T/Th at 5PM.  Workouts will consist of a dynamic warm-up, followed by technique work on rowing/running or whatever else we are focusing on for… Continue »
Posted 16 Apr 2013

Spring 2013 CFWS Conjugate Strength

This program WILL yield strength and power gains like you have not yet seen in your training.  If you do not want to improve your fitness, DO NOT participate in this program.   Side Note:  ALL CFWS athletes will be put through the Conjugate Strength program, which means ALL CFWS athletes should expect increased fitness over the next three months…. Continue »
Bikini Challenge13
Posted 01 Apr 2013

2013 CFWS Bikini Challenge

Spring is here and summer is right around the corner.  Though our training ideology has always been to train for function and allow form to follow, let’s be honest –  We’re all still motivated by the way we look with our clothes off.  Enter the second annual CFWS Bikini Challenge.  The goal of this challenge is simple – to help… Continue »
MP STTD 2013 Power Clean
Posted 27 Mar 2013

13.4 Prep Notes

Following in true CrossFit Games Open competition form, 13.4 is a brutal, although very predictable couplet of Toes to Bar and Clean and Jerk – truly a ground to shoulder followed by shoulder to overhead any way.  My first impressions of this workout after watching the live broadcast and speaking with a few of the competition team members are listed… Continue »
CFTD 2013 BBQ
Posted 26 Mar 2013

CF Games Open Competition Finale BBQ

CrossFit West Sacramento End of Open Competition BBQ Join us for an exciting day of spectating our competition team perform Open WOD 13.5 and then hang around to celebrate all that we have accomplished in this year’s open as a box.  This is an open invitation to anyone who would like to join.  The more the merrier.  Be sure to… Continue »
Moxie Madness 2012
Posted 25 Mar 2013

Measuring Up in the Open

We post our scores religiously every day on the whiteboard – only to see them erased away at the end of the day.  One of the great things about the Open competition is the ability to compare ourselves with one another within the box, the region or around the world.  You probably have a training partner or two who constantly… Continue »
BM MU Progression
Posted 20 Mar 2013

12.4 = 13.3

The CrossFit Games Opens workout for week 3 of 2013 has been announced. It’s a repeat of last year’s week four WOD. That’s good news if you like Wall Ball, Double Unders AND Muscle-Ups. It’s bad news if any of these three disciplines happens to be one of your weaknesses. The Workout: CrossFit Games Open Workout 13.3 12 minute AMRAP… Continue »
BM MU Progression
Posted 20 Mar 2013    CFWS News,WOD's   

12.4 = 13.3

The CrossFit Games Opens workout for week 3 of 2013 has been announced. It’s a repeat of last year’s week four WOD. That’s good news if you like Wall Ball, Double Unders AND Muscle-Ups. It’s bad news if any of these three disciplines happens to be one of your weaknesses. The Workout: CrossFit Games Open Workout 13.3 12 minute AMRAP… Continue »
womens hoodie copy
Posted 27 Dec 2011

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 »
cfwsshorts7
Posted 16 Sep 2011

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 »
Flam logo
Posted 20 Apr 2011

CrossFit West Sac Standoff

*Click image to proceed to registration Continue »
untitled
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 »
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Posted 14 Sep 2010

Congrats Mr. & Mrs. Pedri!

Congratulations to one of our original members Matt Pedri of CFWS on tying to knot over the weekend! ~Beez Continue »