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...
Rick Inzunza April 2014
Posted 22 Apr 2014

March 2014 Athlete of the Month

  Ricky Inzunza has been with CFWS for just over a year now and like most of us new to CrossFit, he struggled at first. Ricky battled issues with flexibility and with realizing progress is a long process.  Neither of these can be surmounted overnight and, like all things in life, fitness is never simply handed to you. Ricky has… Continue »
14.1 WOD description
Posted 07 Mar 2014

CFWS 14.2 Prep Notes

I type this  just a couple hours removed from learning the WOD for this week’s CrossFit Games Open competition.  Our decision as a box is and has been to run the Open WOD during every Friday class.  We will stick with that decision, BUT we will also address the differences between testing and developing fitness across a broad spectrum of… Continue »
Lauren Ruddell Feb 2014
Posted 05 Mar 2014

Athlete of the Month – February...

Lauren Ruddell   Each month the coaches at CFWS want to highlight members we feel are going above and beyond in or out of the gym.  This month we have chosen to highlight Lauren Ruddell. Over the last 6 months, Lauren has accomplished a lot in and out of the gym, and we couldn’t be more proud of her.  It all started… Continue »
Games Countdown Timer
Posted 05 Mar 2014

2014 CF Games Open at CFWS

Here’s how the Open Will go down at CFWS each week – Thursday 6PM – 7PM Get together as a box to watch the WOD announcement and discuss strategy for the WOD.  Coach Rick will be bringing his BBQ out to play on Weeks 2, 4 and 5.  Anyone who wants to throw some meat and veggies on the grill… Continue »
Sac State Stairs Jan 2014
Posted 29 Jan 2014

February 2014 Outside the Box Endurance...

For the sake of keeping up with the term “constantly varied”, it’s about time we stepped out of the box again for the next Saturday Endurance WOD.  Motivated by the Sac Town Throwdown (and a few PBR’s), Coaches Mike and Rick have developed some “fun” workouts for us! Join us Saturday, February 8th at 9:00 a.m. at Bryte Park for… Continue »
Jan 2014 Bring a Friend
Posted 16 Jan 2014

January 2014 Bring a Friend WOD

You are officially invited to the CFWS Bring a Friend WOD and Goal Setting Seminar When? January 25th from 9AM – 11AM What? WOD 9AM – 10AM A great way to introduce your friends to CrossFit West Sacramento.  We will lead a workout with movements that are approachable by beginners, but that have the capacity to challenge even the most… Continue »
womens hoodie copy
Flam logo
Posted 20 Apr 2011

CrossFit West Sac Standoff

*Click image to proceed to registration Continue »
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 »