Thursday 12/31

AMRAP 20min 16 sec:
1 Power Snatch @ 175/115
1 Burpee Pull Over
20ft Handstand Walk
16 Squat


Today is literally your last day this year to get a workout in at CrossFit SAC!

Are you going to end the year on a high note? We sure hope you do by spending at least part of your day with your friends at the gym!

As usual we’ll have a fun workout for you all and likely some big classes since there are only the 6am and 9am classes to choose from that day.


Oh and just in case you’re wondering….


Wednesday 12/30

Weighted Pull-up

Weighted Pull-up 5-5-3-3-1-1
*After each set perform max effort L-sit

*** Schedule Reminder***

This week we will be have only 6am and 9am classes Thursday 12/31 and CLOSED 1/1. Regular classes will resume Saturday.

Just like last year our classes will be officially closed on New Years Day – however – if you’d like to get a workout in at 9am, Noon or 4pm and join some of us that will be training that day here’s the schedule:

3 Rounds for time:
10 Deadlift @ 275/185
50 Double Under

For time:
1K Row
50 Thruster @ 45/35
30 Pull Up

For time:
Power Clean @ 155/105
C2B Pull Up
Kb Swing @ 53/35

It’s an open invitation to join in on the workout for any/all of the times above. It’s a great way to ring in the New Year!

Below is the original post that went up through

Last Chance Online Qualifier

May 30, 2009 6:00 AM

Posted in The Games »
74 Comments » on this entry

RockyMtVidDL.jpgThere is one last chance to qualify for the 2009 CrossFit Games.

Below are three workouts chosen from the pool of regional qualifiers. All three must be completed before 0600 PDT on May 31st, 2009. They can be performed in any order, spread out throughout the 24 hour period. All three workouts must be videotaped.

Workout 1 (from the MidAtlantic Regional Qualifier)
3 Rounds for time of:
10 Deadlifts (275lbs men / 185lbs women)
50 Double-unders
For a video description of the standards, click HERE (note that the description of this workout starts at 2:00 into the video)

Workout 2 (from the Canada West Regional Qualifier)
1K Row
50 Thrusters (45lb barbell men and women)
30 Pull-ups
For a video description of the standards, click HERE (WOD 4 in the list)

Workout 3 (from the Northeast Regional Qualifiers)
10, 9, 8, 7, 6, 5, 4 3, 2, 1 reps for time of:
Power Cleans (155lbs for men / 105lbs for women)
Pull-ups (Chest to Bar)
KB Swings (24kg men / 16kg women – A 55lb DB men / 35lb DB women can be substituted if no kettlebell is available)
Description of the standards video … [wmv] [mov]

Video Rules
The videos must be completely unedited and uncut from beginning to end. Any evidence of tinkering will instantly disqualify the athlete. For a general description of how to video, see here … [wmv] [mov]

The video is solely for documenting the workout. The camera should be positioned so that proper range of motion can be determined. Use a tripod if at all possible. Move the camera as little as possible to ensure proper coverage.

An additional person with a stopwatch must be in the frame for the whole workout (the stopwatch does not have to be visible). The time on the stopwatch should be presented to the camera at the end of the workout. There should be one obvious close up of the weights to validate official loads.

Special consideration for Workout 2 (Jackie). You must show the rower monitor at zero for the start. Without cutting, the athlete must be shown initiating the row, and at the end, the camera should show the monitor at 1000 meters or more. A description of this last part is in the How To Video.

The videos must be uploaded uncut and unedited to a public forum. Vimeo is our first choice, but YouTube or any other public arena is acceptable. You can upload each workout separately or put them together, your choice.

To be considered for the Last Chance Qualifier, you must email your times (each workout alone and the total combined for the three) and the link(s) to the video(s) before 0600 PDT on May 31, 2009.

We are expecting hundreds of submissions, so there will be little to no tolerance of missed guidelines. Questions can also be addressed to

Tuesday 12/29

AMRAP 8 min of:
6 DB Hang Squat Cleans @ 45/30lbs
12 Walking Lunges
20 Double Unders

*** Schedule Reminder***

This week we will be have only 6am and 9am classes Thursday 12/31 and CLOSED 1/1. Regular classes will resume Saturday.

We are just a few days away from starting a new year! A new year brings the promise of new experiences and change, and at CrossFit SAC that is no exception. Over the next few days we will be announcing some upcoming changes to the gym.

The first change you may notice in the next day or so is to our website. This should be a pretty smooth and seamless transition and we are hoping to keep website “down time” to a minimum. But we have completely overhauled our old website and we hope you all like the new look!


Wednesday 12/23

5 Rounds each for time:

250m Row
20 Box Jump @ 24/20
20 Walking Lunge Step
20 Pull Up

Rest as needed between efforts

Unfortunately, we have had to cancel our noon class for 12/23. We apologize for any inconvenience this may have caused. Every effort was put forth to find a coach that could cover this class but with the Holiday schedule it just wasn’t meant to be.

The year’s almost over! Just a little over a week to enjoy 2015 at CrossFit SAC so make the most of your time and get on in here!

After today this week we also have our annual 9am X-Mas eve workout as well as our regularly scheduled Saturday morning classes. We’ll hope to see you there.

Monday 12/21

For Time:

75 Cal Row
60 DB Snatch @45/30
50 Wallball @20/14

From Calvin

Nothing makes a coach more happy or proud than when we see success and progress with our members. It’s a conformation of their hard work and dedication. It also helps us affirm the coaches ability to help. Recently we the coaches have had the pleasure of watching a number of first times, red numbers and new beginnings with all of you.

You might be a brand new member that had their first heavy day and maybe realized you were way stronger than you thought. You may have just joined us for Fight Gone Bad and got a 30 rep PR. Or maybe you were a coach and thought to yourself how cool it was that so many people wanted to / could rope climb that they had to take turns using the ropes. (which is awesome).

All of these things are events that show the the power of our community our programing and our athletes. I know it might sound like just another kind thing for us to say but keep up the good work guys and gals. You are literally the reason we come to work and nothing makes that more worth while than to see everyone doing so well and working so hard.

Thanks guys.


Saturday 12/19

5 Rounds for time:

9 Hang Power Snatch @ 95/65
12 Box Jump @ 24/20


Holiday Schedule 
12/24 – 9 am only
12/25 CLOSED
12/31 6 am AND 9am
1/1 No Classes but Last Chance Qualifier workouts at 9, 12 and 4 like last year. 

Ok – so normally this isn’t something that we would put on the blog because it’s not very directly related to health or fitness…. BUT, I certainly hope that you have ALL SEEN STAR WARS by now!

Mental health is an important part of overall fitness and watching good movies is a great way to recharge those brain batteries to get ready for another great day at the gym.

So if you haven’t seen the Force Awakens yet, your homework this weekend is to get out to a theater near you and plop your butt down for a couple hours to recharge.

Friday 12/18


For time:
100 Pull Up
100 Push Up
100 Sit Up
100 Squat

Holiday Schedule 
12/24 – 9 am only
12/25 CLOSED
12/31 6 am AND 9am
1/1 No Classes but Last Chance Qualifier workouts at 9, 12 and 4 like last year. 

This year, for the first time since we opened in 2010 Amy and I will be taking a small vacation for the Holidays. It’s very hard for either of us to be away for any kind of extended period but my sister recently gave birth to twins and as our own family has grown, it’s important to us for our daughter to meet her cousins and spend some time with her Aunt and Uncle.

In our absence you’ll be in the more than capable hands of Calvin of course, but Laura and Mike D will also be helping out here and there. Having them step in has allowed us to keep all of our regular classes on the schedule while we’re gone. Please be sure to thank them for stepping up.

If you have any questions or concerns feel free to contact us by emailing us at – in the meantime, come on in and enjoy your regular classes during the Holiday season!

We’ll miss you all but we’ll see you soon.