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: 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 »
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...
Gary F Prowler Push
Posted 08 Oct 2014

What’s in a Warm-up?

Just in case you were wondering what’s going on with ALL that mobility work we do… Here’s a timely read. We really have your best interests in mind when writing this stuff into your warm-ups and cool downs. Embrace your flexibility training as much as every other aspect of training to promote correct movement, which translates into better lifts! Read… Continue »
MR Atlas Stone
Posted 07 Oct 2014

Accessory Work – Get on it!

Post by CrossFit West Sac. Continue »
Posted 24 Aug 2014

New Class!! Vinyasa Flow Yoga

  Heidi Rydman   We are proud to announce a mid-week yoga session available at CFWS.  This class will meet on Wednesdays from 7PM to 8:30pm.  That’s right, a full blown 90 minute Yoga class!  Like CrossFit, this class has the capacity to adjust for various fitness levels.  This is an all levels class that will leave you clamoring for… Continue »
Posted 24 Aug 2014

That’s a Wrap! Results are Up

  Thank you to all of our volunteers who made yesterday’s competition happen!!  We could not have hosted such a great event without your help.   Thank you to our judges, those who showed up early to help set up, those who stayed late to help clean up and of course, to our scoring table who managed the score cards… Continue »
Posted 22 Aug 2014

Heat Assignments are Up!!

Heat Assignments are finally up!  Please make sure you have already filled out our waiver (link below) prior to arriving to registration tomorrow morning.  Athletes who arrive without a completed waiver on file will not be able to participate in the challenge. Click HERE to Fill Out Waiver There is ample parking on site and plenty of room for athletes… Continue »
Posted 18 Aug 2014

Fall 2014 Whole Life Challenge

Whole Life Challenge September 13th – November 8th   CFWS is proud to be a part of the Fall 2014 Whole Life Challenge! This 8 week challenge is the perfect opportunity to adopt a lifestyle that truly allows for optimal health and athletic performance. Click on the logo above to read up on the rules of the challenge as well… Continue »
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Posted 20 Apr 2011

CrossFit West Sac Standoff

*Click image to proceed to registration Continue »
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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 »
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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 »
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Posted 17 Aug 2010

We’re going to party like...

~Beezy Continue »
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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 »