Getty Owl Run

It doesn’t happen often, but once in a while we get a wild hare up our collective ass and decide to run a 10K as the workout of the day.  No barbells, no gymnastics, just good old plain running.  I can only really recall one other time that we put a 10K run as the WOD.  It was actually pretty… 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 »

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 »

Moxie Throwdown

Hey CrossFit West Sac!!  Here’s yet another competition for you to train for coming up in September.  It’s called the Moxie Madness Throwdown.  This inter affiliate competition will consist of 30 teams comprised of two guys and two gals.  Affiliates from all over Northern California will be present to compete in this event.  We are one of those affiliates. Our… 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 »

Mid-Day CFE WODs are Here!!

CFWS will be holding mid-day CrossFit Endurance style WODs beginning today at 11:30AM.  These WODs are completely different from our regular CrossFit programming and are being provided as a supplementary service for athletes who are training for endurance events such as half-marathons, triathlons, etc. Today’s WOD is announced with VERY short notice.  Coach Rick will be taking 17+ mile bike… Continue »

Throwing Down in Elk Grove

CrossFit West Sacramento has been invited to come out and participate in this weekend’s “Fittest in Elk Grove” competition.  This event is being hosted by Charlie Zamorra of WarriorZ Fitness based out of Elk Grove.  Charlie participated in our recent fundraiser Barbells for Boobs last month, and is looking to become a part of the legitimate CrossFit movement here in… Continue »

Barbells For Boobs is Tomorrow!!

Attention All CrossFit fanatics: Barbells for Boobs “Amazing Grace” charity WOD is being held tomorrow, October 23rd 2010, at CrossFit West Sacramento. Remember – Same day registration as well as heat time check-ins are being taken beginning at 7AM the morning of the event. Check in early to get your preferred heat time.  Heats will run every 20 minutes beginning at 8AM.  Movement… Continue »

Barbells for Boobs 2010

CrossFit West Sacramento is proudly hosting the Barbells for Boobs “Amazing Grace” charity WOD on Saturday, October 23rd 2010 from 8AM to 2PM.  All proceeds from this event benefits the charity Mammograms in Action.  The Charity Mammograms In Action is a non-profit organization located in Lake Forest, CA. Our mission is to provide funding for qualified women who need screening and/or diagnostic… 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 »