Friday 7/21

Shoulder Press

Push Press

Push Jerk

We've got a lot of work to get through today so we'll have to get things going pretty quickly. Beyond that, it's time today to work on getting heavy things over your head!

If you struggle with the overhead position and find that it's hard to keep that bar balanced and stacked without arching your back or otherwise compromising positions, you're a great candidate for Calvin's Weekend Recovery Package!

Thursday 7/20


Complete as many rounds as possible in 11 minutes of:
•5 deadlifts, 315 lb.
•18 wall-ball shots, 20-lb. ball
•17 burpees, over the bar

Today's workout is a Hero WOD in honor of a fallen firefighter.

Please keep that in mind as you work through it.

Wednesday 7/19

In front of a clock set for 12 minutes:
•1 minute of double-unders
•1 minute of 50-lb. dumbbell snatches
•2 minutes of double-unders
•2 minutes of 50-lb. dumbbell snatches
•3 minutes of double-unders
•3 minutes of 50-lb. dumbbell snatches


Hey guys! Calvin here. I thought I might share with you today, or rather I might discuss with you the idea of fear. More importantly the idea of fear as it pertains to your fitness. This will not be a pep talk. 

Don't worry this isn't a lecture either. Now, fear is a pretty powerful thing. Sometimes it can be a hindrance. Like fear of a person, a color, a type of animal. Clowns...SPIDERS....I'm creeping myself out. Point is, there are legitimate phobias out in the world that enough people have them so they get a little lime light. Now, most of us are sure that clowns are just irritating and not actually going to kill us. But if you fear them, you're not so sure. Now imagine you don't hate clowns. Imagine you only dislike happy ones. The sad ones, you could care less. Mimes? Girrrl please. But those happy ones, you can't even be in the same room with them. Now imagine that your opinions on clowns swapped from time to time. Now the happy ones are cool but the sad ones are scary. I know, weird right. It's easy for us to look at this scenario and say it seems ridiculous but maybe it isn't.

Maybe you like CrossFit. But weightlifting scares you. But not all weightlifting. Just the really really heavy stuff. But just for less than 5 reps. But it's okay in a workout that isn't only lifting. If it's mixed with pull ups or running it's fine. Buuuuuuut sometimes that switches.

See what I mean? 

It doesn't have to make sense all the time. It's just sometimes that happens. If you've ever been intimidated by a WOD or movement and you have no idea why, you are not alone. If you've ever turned around in your car on the way to the gym because you had a small panic attack or simply said "nope". It's okay. You're not bad. Your human. That being said the coaches are here to help with those things. Everyday. Every class. Don't be shy. Talk to us and we'll find some solutions together. :)

Tuesday 7/18

5 attempts at each of the following:
•Broad jump 50 ft. in as few jumps as possible
•3 pull-ups as slow as possible
•Max set of strict freestanding handstand push-ups

Rest as needed between attempts.

Post lowest number of jumps, longest pull-up time, and reps of handstand push-ups

Our day today brings us some things we don't often/ever really do. I know I've never tried to do a slow pull up before. I can also tell you that I've never tried to do a freestanding handstand push-up before.

Rest assured that for all 3 movements today there will be scaling options to allow everyone to participate and get just a bit outside of their comfort zone(s). Remember, that it's in stepping outside the comfortable that we are forced to grow. Personally, I'm looking forward to the challenge.

Monday 7/17

4 rounds for time of:
•30 push-ups
•115-lb. front squats, 20 reps
•115-lb. push presses, 20 reps
•30 GHD sit-ups


Hey guys, it's Monday. I get it. Maybe some words from Jocko will help you out and get you ready to rock today.

Saturday 7/15

5 rounds for reps of:
•1 minute of box jumps, 24-in. box
•1 minute of wall-ball shots, 20-lb. ball
•1 minute of rowing (calories)

Rest 1 minute

Post total reps completed.

What's that? You were disappointed on Monday for the Fight Gone Bad style workout that there weren't any box jumps or wall-ball shots? Well, have I got the workout for you!

This week is the closest thing to "hipster CrossFit" we'll ever have with a deconstruction, if you will, of the classic Fight Gone Bad workout into two separate pieces, each with 5 rounds of 3 movements with a minute at each station. 

Check out the video below of our CrossFit friends in China getting after this one

Friday 7/14

Dynamic Effort Banded box squat

10x2 Wide Stance Box Squat @ ~50% w/ bands

2 attempts @ 5rm Back Squat

3x10 Kneeling Squat

5x5 partner glute ham raise

Since last week didn't really have a heavy day (though you could argue the 15-12-9 deadlift, press fit that bill) this week brings us TWO!

We've already hit some clean and jerks on Wednesday so it's time now to do some dynamic effort work. As usual, we'll start you out on the box squats at ~50% of your max but if you move well and you move fast you can earn more weight as the sets progress.

Thursday 7/13

10 1-minute rounds of:
•185-lb. thrusters, 3 reps
•60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
•Max reps of chest-to-bar pull-ups

Rest 2 minutes between rounds.

Post number of pull-ups completed.


We've got a fun day for you all today with a mix of thrusters, shuttle sprints and chest-to-bar pull-ups.

Our goal for everyone today is to give them somewhere between 20-30 seconds each round on the pull-up bar. To do that we'll help you find a weight on the thruster that you can do all 3 reps unbroken but that will be a challenge (it's meant to be on the heavy side), a distance for the shuttle that you can complete in a little over a minute and a version of the chest-to-bar pull-ups that is challenging but doable.

With 10 rounds of work this one promises to be a fun one!

Wednesday 7/12

Clean & Jerk


Hey guys it's Calvin.

I just wanted to drop a quick word in to let you guys know that we had such a great turn out and response for the Get Over It seminar that CF SAC will be firing up a new series on mobility! Weekend Recovery.  It will be held on Saturdays at 11:30 am just like our last run. However, this series will not be exactly like the GOI seminar. This class will be designed each week based on the movements that our programmed workouts featured. A time every week that you can set aside for guided mobility! If we have spent a good amount of time during the week focusing on squatting or let's say pressing, then the mobility drills on that Saturday will focus on undoing tension from those movements. It will be a handful of stretches and drills that we will all do together for the whole class. Less theory and more time getting loose.  It'll be a great way you to work on some trouble areas and get ready to enjoy your weekend more. Plus you'll end up feeling more recovered for another week of training! 

Here are some details:

  • Saturdays at 11:30
  • Starts July 22nd
  • Hour long class
  • 8 sessions in total for now and if it seems like it's something we want to keep doing, we absolutely will.
  • $199.00 for all 8 classes or $35 for a single class drop in.
  • Outsiders Welcome! You don't have to be a member of the gym to get your stretch on. 
  • Very easy to do and everything is scale-able. 

More info will be coming your way in the near future. Hope to see you guys there :)

Tuesday 7/11

21-15-9 reps of:
Hang squat clean, 50 pound dumbells
Handstand push-ups

Monday 7/10

5 RNDS: Sumo Deadlift High Pulls, Push Press & Rowing

5 rounds for reps of:
1 minute of 75-lb. sumo deadlift high pulls
1 minute of 75-lb push presses
1 minute of rowing

Rest 1 minute

Post total reps.

If you think today looks mildly familiar, you're right. It's essentially 3/5 of Fight Gone Bad, they've taken out the Wall Ball's and the Box Jumps but left some other fun stuff for us to enjoy. It promises to be a fun one!


Saturday 7/8

30 reps for time of:
Clean & Jerk 135/95#

Not only is this a phenomenal workout, it is a part of the Benchmark Series mentioned in a previous blog post. The Benchmark Series is a diverse group of WODs that we will retest periodically throughout the year. Showing up today and performing this Benchmark workout will also earn you a Bingo square.  

Friday 7/7

Wearing a 20-lb. vest, 6 rounds for time:
25 pull-ups
50-ft. front-rack lunge, 75 lb.
25 push-ups
50-ft. front-rack lunge, 75 lb.

Wednesday 7/5

Run 10x200m

Pardon the language, but this is a good one to remember.

Tuesday 7/4

Fourth of July Community Day WOD
(9am only)
It's a partner WOD!
Be prepared to squat, be prepared to run!
Be prepared to give a lot of high-fives!


July kicked off with a Water WOD. The Summer Bingo Challenge is underway and today is a Community Day WOD. But we are not done with the July festivities yet! The end of the month is another PR Week and July also kicks off the Benchmark Series. We have selected 13 Benchmark CrossFit WODs that we will repeat three times throughout the year, giving you an opportunity to compare past performances and track your progress. These workouts cover a full spectrum of movements and time domains. Some of these WODs are leaderboard workouts, other are heavy day workouts. And they are also a square on the Summer Challenge Bingo card. 

You, as an athlete don't have to do anything other than show up, try hard and make sure to log your score in SugarWOD. 

Monday 7/3

For Time:
Calorie Row 30/25
20 Burpee Box Jump Overs
10 Power Clean 185/125

Tuesday July 4th will a Community Day WOD at 9 am ONLY.
Feel free to bring in anyone you want, just make sure they fill out the waiver


Saturday 7/1

3 rounds for time of:
20 one-legged squats with a 45-lb. dumbbell, alternating
30 GHD sit-ups

9am ONLY at the gym. 10 am Water WOD at the Reardon house.

This video is about 10 minutes long, but you really only need to watch the first two and a half minutes. The GHD isn't some random piece of equipment we use to torture you, The GHD is a phenomenal way to get people more in tune with what their body is doing in space. The coordination required for GHD sit ups is often challenging for people, but once they figure it out, it's like they have been doing it their entire life. The GHD hip extension builds body awareness. Have you ever had a coach cue your back position, to stay engaged more, when you thought everything was tight? Turns out knowing what your body is doing, and where, is really important in developing as an athlete. 

Thursday 6/29

For Load:

Hang Squat Clean 3x3
Front Squat 3x3
Split Jerk 3x3

Saturday 9am at the gym
Saturday 10am Water WOD at the Reardon's

Why Weightlifters Need Cardio

Conventional wisdom would have us believe that to be a great weightlifter, Powerlifter or Olympic lifter, an athlete's focus must be on, well, lifting. Conversely, to be a competitive runner, most of an athlete's time should be spent pounding the pavement. What we are really discussing is Sport. Whether it is weightlifting, running, cycling or soccer, these are very specific sports. 

For more read "What is Fitness?" from the CrossFit Journal. 

For more read "What is Fitness?" from the CrossFit Journal. 

Notice what is waaay up at the very top of the pyramid? That's right, Sport. Notice all the other training components underneath it? 

Many times people discover weightlifting through CrossFit and want to make that a point of focus. I get it, it's fun, exciting and challenging. And honestly, it's a lot easier to post a video of yourself PRing a lift on Instagram than it is to video yourself doing 200m repeats. However, if you truly want to improve your lifting, you need to improve your overall fitness, i.e. your base. 

Still not convinced? Just ask Mat Fraser. For those of you who didn't know, reigning Games Champion Mat Fraser was an actual Olympic weightlifter, as in nationally ranked, lived at the Olympic Training Center level athlete. 

Conventional wisdom would say that starting CrossFit and incorporating more metabolic conditioning (cardio), would make him weaker. It turns out the opposite happened, he got stronger. Why? Because he became more fit. He improved his fitness base. Improving work capacity by training in all metabolic pathways allows for faster recovery, which means getting back to the barbell sooner, being able to handle higher volume in training and training the body to better develop the lactic threshold-- training your body to efficiently utilize the by product of aerobic training that makes your muscles burn. 

If you are interested in developing your weightlifting (or any other specialty) skills, go for it! Just make sure to approach it for what it is, a sport. Don't make that your sole form of training, don't neglect your base. 


Wednesday 6/28

3 rounds for time of:

Row 250 meters
65-lb. squat snatches, 12 reps
21 push-ups