Blog

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 »
Posted 13 Dec 2013

2013 PaleoZone Challenge Results

The results are finally in!  CFWS is proud to announce our top male and female winners for this year’s PaleoZone Challenge.  We are going to keep this post short and sweet.  For challenge and scoring details, read our blog posted at the beginning of this challenge back in September. Just like ever other time we have run this challenge, we… Continue »
Posted 04 Dec 2013

CFWS Sports Development Program

Attention all River City High School athletes: Are you looking for a way to improve your game during the off season?  Is improved speed, strength, power and agility important to you for your sport?  We have the program that will get you to the next level! CrossFit West Sacramento has been offering elite level exercise instruction since 2009.  Our motto… Continue »
Barbell Club
Posted 22 Nov 2013

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 »
Posted 12 Nov 2013

Run To Feed The Hungry

Attention CFWS members,   As you are all aware, Thanksgiving is just a few weeks away.  Thanksgiving is the time of year to get together with our families and friends, and to be thankful for all the things life has given us.  It’s also the time of year to give back to those less fortunate than us.  With CFWS being… Continue »
Posted 29 Oct 2013

CFWS Endurance WOD — 10/29/2013

Running or rowing, who hates doing either? Running is my least favorite thing to do, whether programmed into a wod or on its own.  That being said, it’s a weakness I know I need to embrace.  Improving my ability to run faster over a duration of time and doing so more efficiently will translate into me not only finishing wod’s… Continue »