Wednesday 7/13

Tabata Push-up
Run 2 Miles
Bottom-to-bottom Tabata squat

The CrossFit Games are right around the corner! As many of you know, Dave is Scoring and Timing Manager for CrossFit events and will be leaving the Friday before the Games to help with preparations. This year, I am fortunate enough to be able to volunteer at the Games again and will be traveling with Dave down to Carson, CA, which means we will both be away from the gym for a little over a week. Thankfully, Calvin still be around to coach and Laura will be filling in for us so there shouldn’t be any impact on our class schedule. We are very fortunate to have such great coaches that we can depend on! Though we are bummed that we will miss the workouts planned, like the back-to-back-to-back “Fran” training triplet. 

If you are interested in watching the Games, you can stream it via or hang out after class and watch it at the gym. You may even spot Dave, Sam or Mike D in the background! 


Tuesday 5/17

Shoulder press


Caption Contest Winner! 

 Courtesy of @thedavecastro via Instagram 
Courtesy of @thedavecastro via Instagram 

Over the weekend Dave found himself in the middle of a “candid bro moment” between Josh Bridges, Dan Bailey and Dave Castro, which gave us this gem of a picture, which later prompted a meme…


So we held a caption contest with some solid captions ranging from people taking a jab at Josh Bridges’ questionable range of motion during the Open, to Dave’s disdain for chalk on the floor. 

And while I could not compete in a competition that I am judging, I couldn’t help but do this…

While there were some really strong entries, ultimately the winner is Chad with:

Chad, you can pick up your can of sparkling water and free roll of tape next time you are at the gym. 

Monday 4/18

Deadlift 7-7-7-7-7


Congratulations to all our CrossFit SAC athlete who completed in the Festivus competition on Saturday. The ladies who competed in the novice division, Jessica B, Cassie and Maggie swept the podium finishing in first, second and third place respectively. Looks like no more novice division ladies! Howard and Dave C also tested their mettle, with Howard PRing his thruster! 

While we do not consider ourselves to be a “competitive gym,” where we have a team training for regionals or are trying to make everyone into firebreathers, we do think it’s important to step out of one’s comfort zone through competition every once in a while. Whether it’s the Open, a local Throwdown,  or something unrelated to CrossFit, competition can often require you to push a little more than you might otherwise and help you discover you are capable of doing more than you thought possible. 

Saturday 3/26

Open Workout 16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters 95/65  65/45

We are not going to lie to you, 16.5 is probably one of the hardest workout you will ever do– and that’s exactly why you should do it Saturday. This WOD will challenge you just as much, if not more, mentally than physically. This is what you have been training for.

Please arrive before class starts at 9. Rather than running heats we will run things in an “up next order.” So be ready to start the WOD once a spot opens up. Please also take a moment to review the movement standards video below. 


Saturday 3/19

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 225/155  135/95
55 wall-ball shots 20/14  20 to 9ft/10
55-calorie row
55 handstand push-ups / hand  release push ups

Who is ready to deadlift? As before, the doors will be open at 8:30 with the WOD and movement standards brief at 9. We are looking forward to seeing how the team costume challenge turns out!  


Friday 3/11

Open 16.3
10 Power Snatch 75/55 or 45/35
3 Bar Muscle Up or 5 Jumping Chest to Bar pull up

or, if doing the Open Saturday…

For Max Load:
30 ft Front Rack Walk

So 16.3 has been announced and we can all breath a sigh of relief! Well, not really but at least it’s not 20 minutes!

Tuesday 2/2

Bench Press


Max rep at 135/95 or 60% of 5 rep


Let’s talk about the CrossFit Open. Yes, yes, yes, I know we have already talked about it a ton already, but this year is going to be different! We are going to run an Intramural Open.

The Open roster will be divided into 5 teams. Each team will have a captain, who will choose a team name and help keep their team motivated. Teams will be chosen at random on Feb. 18th, a week before the first WOD announcment. Each week, athletes have the opportunity to earn points for their team (see below). The point system has less to do with how well you perform and instead emphasizes participation and attitude.

The opportunity to earn points each week:

  • 1 point per athlete for completing the Open WOD and submitting their score on time.
  • 1 point per athlete in the Top 3 (Male/Female) within the gym in either the Rx’d/Scaled division.
  • 1 point per athlete who PR’s. This PR is based on either the results of a repeated Open WOD or an Open WOD that includes an element that could result in an easily defined PR. Examples: A new weightlifting PR as a result of an Open WOD like 15.1b or 11.3.  Or achieving a first time double under, pull up, T2B, etc. 
  • 5 points per team for team spirit. Get creative! Choose team colors, make signs, come up with a team anthem. Each week Dave, Amy and Calvin (who will not be on a team) will award points to the team with the most spirit.
  • End of the Open Bonus! One point will be awarded for each team member who completes and submits a score for all Open workouts.

While everyone is encouraged to participate in the Open, only registered athletes can contribute points to a team.

This will not change the way in which we will run the Open. But we hope that this helps to put the focus of the Open where it should be, on trying hard and being part of the community.

Saturday 12/26

5 Rounds for time:400m Run
15 Overhead Squat 95/65

5 Tips for Getting Back Into Exercise

by Lisbeth Darsh

“After a break, how do you motivate yourself to get back into the gym?”

This question popped up on an “Ask Me Anything” session I was doing recently. It’s always a good one, because we all face this situation at some point.

Breaks are inevitable in our routine and our lives. We’re human. We get sick, we get injured, we get tired, we get busy. And so we end up out of our movement routine (whether that’s in the gym or on the trail or in the pool, etc.) and we have to find our way back in.

Sure, there are people who never miss a workout. They’re probably those kids who never missed a day of grammar school or high school, too. And they might be the folks who show up at work when they’re feverish or blowing snot all over. But the rest of us are human. And we miss a week or a month or … years.

So, how do you get back into activity after a period off?

1.) Show Up.

It’s simple, but it’s the start. All the motivational books in the world won’t help if you never get off your couch. Stop researching and thinking and preparing, and go do something TODAY. Your clothes don’t have to be stunning, your plan doesn’t have to be flawless, your nutrition doesn’t have to be perfect. You just have to get moving.

To continue, click here.