Saturday 5/27

For time:

135-lb. thrusters, 15 reps
135-lb. sumo deadlift high pulls, 21 reps
135-lb. thrusters, 12 reps
135-lb. sumo deadlift high pulls, 15 reps
135-lb. thrusters, 9 reps
135-lb. sumo deadlift high pulls, 9 reps

Murph is coming.....

Monday is Memorial Day, which means we'll be hosting our annual "Murph" workout. There will only be a 9am class that day and we're expecting to see a whole bunch of you so come on out and prepare yourselves for a good time.

If Murph isn't your jam, that's cool too, we'll actually have a separate and different Hero workout for you to do Monday if you'd like.

See you Monday at 9am!

Friday 5/26

Who's your dark horse pick in the Cali Regional?
Who are you rooting for?
ost to comments.

Thursday 5/25

Dynamic Effort Upper

10x3 Banded Bench Press @ ~50%

Bench Press 1-1-1-1

2x20 DB Floor Press
2x20 Tate Press
2x20 Skull Crusher

Just because we're doing a month of main site programming, don't think we're going to forego our dynamic effort days. 

Wednesday 5/24

5 rounds for time of:
•225-lb. clean and jerks, 4 reps
•6 bar muscle-ups
•40-ft. handstand walk


Tuesday 5/23

4 rounds for time of:

15 box jumps @ 36/30 inch box
Run 400 meters


You want some ups and downs to know you're alive! 

We've got that for you in a very literal sense today with the box jumps, so come on in and live a little.

Monday 5/22

For Time:
Dumbbell Thruster 35/20

More changes are coming! 

You didn't think we were done yet, did you?

One of our goals is for your class experience to be the best hour of your day. We find that not being able to sign up for class through the mobile app, update credit card information or find our class schedule easily online doesn't contribute to that goal and is, quite frankly, unacceptable. So we are changing our class management software from MindBody to Zen Planner. 

We are going to start the switch over process on the first of June, as your memberships become due through the month, we will switch over to the new system. This will also give us an opportunity to update your address to make sure those PR cards are getting to you. If you would like, you can also choose to pay through your checking account instead of a credit card. 

We know and appreciate that change is hard, we will be taking these next few weeks learning a new system too. However, we are excited to be able to offer you a better CrossFit SAC experience before you even walk through the door. 

Friday 5/19

3-3-3-3-3 reps

Another heavy day!?!?!?

Hey, all you fans of getting stronger, this has been a great week for you and today is a good way to cap off the work week. 

Although you know what they say, you should only lift heavy weights on Saturday and Sunday because Monday-Friday are WEAK DAYS. HA!

Thursday 5/18

Complete as many rounds as possible in 15 minutes of:

21 GHD sit-ups
14 one-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each rep.

Today is going to feel a bit weird and awkward for many of us. The one arm dumbell push jerk is a movement that really makes you focus each rep (as any of our athletes with shoulder injuries that have used the one arm dumbell version of the movement can attest to). 

The cool thing is that once you get more proficient with one arm, when you go back to that perfectly balanced barbell things tend to feel easier.

Wednesday 5/17

6-9-12-9-6 reps for time of:

Burpees over the bar
185-lb. front squats
Chest-to-bar pull-ups

Tuesday 5/16

Complete as many rounds as possible in 10 minutes of:

10 handstand push-ups
95-lb. front rack walking lunges, 15 steps

I know I'm a bit biased, but I think this is a good article for you to check out when you get a chance.


April 28th, 2017

The class has just finished a gnarly couplet of box jumps and pistols, and some quality smash time is in order. After several minutes of agonizing muscle grinding, an athlete lobs his lacrosse ball toward a bucket in the middle of the room—missing by several inches and smacking another athlete in the eye.

“Guess I need to work on my accuracy,” the first athlete jokes.

Accuracy: It’s one of the 10 recognized general physical skills outlined in CrossFit Founder Greg Glassman’s pioneering articles "What Is Fitness?" and "Foundations". Of cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy, the latter skill is perhaps the least talked about. Concepts such as strength or speed are easy to understand—just ask the last guy in after the 400-m warm-up run—but for many, accuracy is a little more nebulous.

"Just about any movement you can think of involves some type of accuracy."

—Dave Eubanks

According to Dave Eubanks, a CrossFit Level 1 Seminar Staff member and owner of CrossFit SAC in Sacramento, California, accuracy means being “able to put the thing where you want it to go."

Few would argue the significance of accuracy in sport: In basketball, the ball must pass through the hoop to score points; in golf, it must go in the hole to avoid strokes. And come deer season, a poor shot makes a hungry hunter. But what about in fitness and the sport thereof?

Put It Where You Want It

The wall-ball shot is an obvious test of accuracy—a ball and an actual target—but for many, that’s where the conversation stops. Who cares about a few air balls if you’ve got a sub-3:00 Fran and a 400-lb. back squat?

“Just about any movement you can think of involves some type of accuracy,” Eubanks said.

Consider the push press. Do you dip straight down, or does your torso tip forward? As you lock the bar out overhead, do you press the bar out of the frontal plane or does it remain centered over the middle of your feet?

“That's the most efficient path of the bar,” Eubanks said of a press locked out directly overhead. “It's also the most efficient use of our body and our mechanical advantage, and so if you're inaccurate with how or when you extend your hip, if you're inaccurate with where the bar is in relation to your body, ... all of those things are going to express themselves in a lower one-rep max.”

Read the rest here.

Monday 5/15

Clean and jerk

3-3-3-3-3 reps

We're going to give you the best of both worlds for today's workout. First, we want you to work up to your best 3 rep Clean & Jerk without letting go of the barbell, touch and go style. Then, once you've reached your limit like that, don't worry about holding on to it anymore (but still VERY little rest between lifts) and get your best 3 lifts that way.

We'll actually take 2 scores at the board today as well, one for your best touch-and-go and one for your best overall.

Saturday 5/13

Partner WOD

I go, You go
3 Rounds For Time:
5 Muscle Up
16, 12, 8 DB Shoulder To Overhead @ 35/45/55 or 20/30/40
20/17 Cal Row

***try to have same loads for each pair, adjust reps if absolutely necessary but not weights


Your Daily Diet Soda Habit Is Putting Your Brain Health at Risk

by HILLARY EATON  Last Updated: Apr 28, 2017

Sorry guys, but you might want to put down that Diet Coke before reading this. If you thought swapping out your favorite soda for its diet counterpart was a simple way to live healthier, we’ve got some bad news: A new study suggests that drinking diet soda (and other artificially sweetened beverages) every day may increase your risk of dementia and stroke.

In a study published in the journal Stroke, researchers concluded that those who drank at least one artificially sweetened drink per day were three times more likely to have a stroke and 2.9 times more likely to develop dementia or Alzheimer’s.

Health explains that the researchers determined the correlation by following 4,500 adults for 10 years. During this time, scientists tracked participants' sugary drink and artificially sweetened drink intake as well as their rate of stroke and development of Alzheimer’s or dementia.

What was perhaps most shocking was that no conclusive link was found between sugary drinks (like regular Coke) and stroke or Alzheimer’s. “Sugar has long been associated with obesity, heart disease, and diabetes,” Matthew Pase, PhD, at Boston University School of Medicine and contributing author of the paper told Health. “But fewer studies have been done on its long-term effects on the brain.”

The link between artificially sweetened drinks and adverse health effects, however, was clearer. Those who drank just one artificially sweetened drink per day were more likely to suffer a stroke (three times) or develop Alzheimer’s or dementia (2.9 times). What does this mean for you? Tossing back a diet Pepsi every day may be just as bad for you as drinking regular soda, but in a different way.

Now, don't fly into panic mode just yet. Pase points out that only 3 percent and 5 percent of people in the study had a stroke and developed dementia, respectively, so the numbers aren’t astronomical. Meanwhile, Fortune notes that the study "has a small sample size that doesn't include minorities or account for a whole bunch of other critical factors."

Either way, until more research is done, limiting your diet soda intake is a smart idea. “We know that sodas have no real nutritional value, so it’s not that strange to say we should be cautious about consuming them in excess,” Pase told Health. Added to that, there's conflicting scientific evidence on whether artificial sweeteners can still trigger weight gain and Type 2 diabetes.

Friday 5/12

4 rounds for time of:

15 ring dips
30 GHD sit-ups
Run 400 meters

It might just be me, but this article feels like everything that's wrong with people today.


An ‘exercise pill’ may replace workouts in the future

Anyone with a job, kids, or heck, a life knows fitting in fitness isn’t always easy. Then there are the folks who can’t exercise at all — be it due to a pre-existing health condition or old age.

If you’re among those groups, but want to reap the physical and emotional benefits of working out, what are you to do?

Turns out, a still-developing “exercise pill” may hold the answer in the future.

A new study published in the May edition of Cell Metabolism identified a chemical compound that helped increase athletic endurance by 70 percent in mice.

Anyone with a job, kids, or heck, a life knows fitting in fitness isn’t always easy. Then there are the folks who can’t exercise at all — be it due to a pre-existing health condition or old age.

If you’re among those groups, but want to reap the physical and emotional benefits of working out, what are you to do?

Turns out, a still-developing “exercise pill” may hold the answer in the future.

A new study published in the May edition of Cell Metabolism identified a chemical compound that helped increase athletic endurance by 70 percent in mice.

Though the benefit may not necessarily translate in humans, researchers say their study results could hold promise for a day when non-exercisers can enjoy a better mood, improved heart health and a longer lifespan — without breaking a sweat.

In their study, authors from the Salk Institute for Biological Studies in La Jolla, California, report that activating a genetic pathway typically triggered by running produced the same benefits of the exercise, including stamina and fat loss, without movement.

"It's well known that people can improve their aerobic endurance through training," senior author Ronald Evans, professor and director of the Gene Expression Laboratory at Salk, said in a news release. "The question for us was: How does endurance work? And if we really understand the science, can we replace training with a drug?"

In a previous study, researchers found that sedentary mice that were genetically engineered to have a permanently activated gene called PPAR delta (PPARD) had better markers for physical fitness than ordinary sedentary mice. In particular, the mice developed long-distance running skills, tended to burn more fat, and were more responsive to insulin. That study identified that the chemical compound GW1516 (GW) activated PPARD, which mimicked the fat burning and insulin response benefits, but fell short because it did not lead the rodents to become long-distance runners unless they exercised daily.

In the current study, researchers tweaked their method to try to find a formula that could mimic the effects of exercise without the need for movement. They again used formerly sedentary mice, but they administered a higher dose of GW, and increased the administration period from four to eight weeks.

They put these mice on treadmills and found those that didn’t take the drug could run for 160 minutes — but those who did could run about 70 percent longer, or about 270 minutes. The mice continued to be more responsive to insulin and resistant to weight gain.

When researchers took a closer look at what was going on molecularly, study authors found the chemical triggered a gene to switch from burning sugar to burning fat — an important marker for preserved brain function and endurance.

Researchers also analyzed the mice’s muscles and, to their surprise, found that the mice who took the exercise drug didn’t have additional mitochondria, the main drivers for energy in cells; blood vessels; or more tissue that burns fat instead of sugar. To the researchers, that proved the benefits of aerobic exercise don’t have to be obtained through exercise itself — this drug works too.

"Exercise activates PPARD, but we're showing that you can do the same thing without mechanical training. It means you can improve endurance to the equivalent level as someone in training, without all of the physical effort," first author Weiwei Fan, a Salk research associate, said in the release.

Next, researchers are working to identify a pharmaceutical company that can develop clinical trials to test the drug in humans.

If it’s successful, not only could the exercise pill signal the end of gyms — it also may help improve the United States’ staggering obesity and type 2 diabetes rates.

According to the Centers for Disease Control and Prevention, more than one-third of adult Americans are obese and about two-thirds are overweight, while about 29 million, or about 9.3 percent, of Americans have diabetes.

Thursday 5/11


Tabata Barbell

Tabata deadlift, 185/125 lb.
Tabata hang power clean, 135/95 lb.
Tabata front squat, 85/55 lb.
Tabata push press, 65/45 lb.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Rest one minute between exercises.

From Calvin

Hey guys, it's been a while but I thought I might stop in and say high and share with you some stuff. Ya know, cuz, we're friends like that. So, among many of my passions/obsessions is my interest  in advertisement. I have always been fascinated in how the commercials and ads we see and read can have such a huge effect on our lives. Whether conscious or subconscious, the world makes a great deal of its decisions based on what we have been told is good, bad, tasty, effective, prettier or better. millions of dollars are spent on test groups and research to find out just how to get into our economic beds with us. I love it when I see someone take a outside look at what is really going on and make it easy for us to see "through the veil" as it were. Anyway I enjoyed this.

Wednesday 5/10

Dynamic Effort
10x2 Wide Stance Box Squat @ ~50%
2 Attempts @ 10RM Back Squat
5x5 Partner Glute Ham Raise
Accumulate 75 GHD Hip Ext OR 75 GHD Back Ext

Carlos has been training with us almost a year and a half. We asked him to share some of his thoughts about CrossFit and he was kind enough to make a quick video. Carlos is a great example of what consistency and hard work can bring. Great job Carlos, can't wait to see you and Chloe at the gym! 

Tuesday 5/9

Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-legged squats, alternating


Today's WOD is a demanding workout; it requires just as much strength as it does flexibility. Although we can't get you a handstand push up after a few minutes of stretching, we can a least help to get you into a better position. Watch this video and take a few minutes before class to mobilize some tight bits. 

Monday 5/8


For time:
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups

Still wanting to work on getting better at pull-ups? Have we got the workout for you!

Saturday 5/6

5 rounds for time of:

Run 400 meters
185-lb. deadlifts, 21 reps

Sometimes the most "basic" looking workouts are the ones that pack the most punch.

Today is a perfect example of just that.

Friday 5/5

For time:

20-lb. medicine-ball cleans, 50 reps
155-lb. push jerks, 25 reps
20-lb. medicine-ball cleans, 50 reps

We don't do med ball cleans super often but I do love them as a conditioning tool and as a way to reinforce proper clean mechanics.


Hooray for our mainsite mayhem bringing them up for us today!

Thursday 5/4

3 rounds for time of:

Run 800 meters
Rest 2 minutes