Monday 4/22

Dynamic Effort
Banded Deadlift 3-3-3-3-3-3-3-3-3-3
Deficit Deadlift 3-3-3

We invite you join us for our Community Day workout! If you are not a member, please make sure to sign our waiver before you arrive.

CrossFit SAC Community Day .png

Saturday 4/20

Complete as many rounds as possible in 20 mins of:
Run, 200 m
20 Air Squats
20/16 Row Calories


L-Sit Work

CrossFit, as a training program is unique in its approach to health and fitness, one of the most important being the emphasis on nutrition. Not calories, but actually discussing how what you eat can make you feel, perform and look better. Health isn’t simply a matter of balancing energy in versus energy out. Where that energy (calories) comes from matters. Food matters.


In the past, we have tried to find a way to share information with our members, but we have also realized that everyone would benefit from this information. The concepts of nutrition, what to eat to help improve health and stave off chronic disease, shouldn’t be a secret.

With that in mind, we are closing the CrossFit SAC Nutrition page and inviting everyone to the Real Food Matters page. This way we can post information that will benefit our CrossFit SAC family, but their families as well.

Friday 4/19

For time:
70 Push-ups
Walking Lunge, 200 m
10 Rope Climbs
50 GHD Sit-ups
Run, 800 m

***The gym WILL be Open Easter Sunday, 4/21 for Open Gym/Mobility***


Thursday 4/18

8 rounds for time of:
Row, 200/160 m
Run, 200 m

Wednesday 4/17

Wednesday 4/17

Deadlift 3-3-3-3-3


L-Sit Skill Work


What is your Superpower?

What is your “thing?” The skill, knowledge, expertise that you own? It can be anything. It can be work related; maybe you are the one people go to for help with spreadsheets. Or you are the “difficult client” whisperer because you can diffuse any tense situation. Or it can be something you have taken up at home that is more than a hobby. Like being able to build something so well and effortlessly, you can do it with your eyes closed. The point is, we all have something we can approach and think, “Step aside, I’ve got this!”

Now that you are thinking about your superpower, I want you to think back to when you first started. You didn’t wake up one day being an expert. It took time and mistakes to get to where you are now. Every master gardener has killed a few plants. Before you perfected your signature recipe, you probably made something that didn’t come out quite right. Whatever mistakes were made along the way, you stuck with it. You learned, you improved and you moved on.

When you were developing your superpower, did you expect to be perfect right away? Probably not. It would be pretty unreasonable for someone to expect to be a black belt in karate after a few classes.

So why is CrossFit any different?

If you have never touched a barbell prior to signing up for CrossFit, don’t put pressure on yourself to master the deadlift after one class, let alone expect a bodyweight Clean and Jerk. There are going to be people who make the skills we do look effortless and easy. That’s because those people put in the time and effort to develop those skills, not because those skills are easy.

Sometimes people get discouraged when they are learning these new skills. I occasionally hear “I’m not where I should be.” The idea being that because they have attended X number of classes they should stronger or more proficient.

To that I say, you are right where you should be, in class, with coaches that care about your technique and want you to succeed, and with other athletes who care about your effort more than the weight on your barbell.

It’s okay to be frustrated, it shows you care. Just don’t let that frustration prevent you from developing a new Superpower!

Keep showing up, keep learning, and you will only get better!

Tuesday 4/16

Complete as many rounds as possible in 15 mins of:
9 Shoulder-to-Overheads, 115/75 lbs
2 Legless Rope Climbs*
10 GHD Sit-ups

*The rope climb today will be performed as a "double rope climb". Both the "hybrid" rope and regular rope will be down at each station and athletes wishing to perform the full version of today's workout will need to ascend to the top of the ropes by climbing BOTH ropes simultaneously and sliding each hand up the rope it is holding.

Monday 4/15

Every 1 min for 10 mins do:
3 Hang Power Cleans, pick load
1-5-10-5 Yd Agility Drill

Muscle-up Skill Work

Saturday 4/13

Park WOD

8 am ONLY

Jane Steele (Hamilton Street) Park

4855 Hamilton St, Sacramento, CA 95841

Summer Swole Test.png

Swole Mates: Summer Swole kicks off this week! Sessions are being offered Tuesday at 5 pm or Sunday at 9 am. During this 6-week program Calvin will take you through a variety of strength and stamina building exercises to get you stronger!

Friday 4/12

For quality:
Handstand Hold, 5 mins
Single Leg Scale (Back Scale), 4 mins
L-Sit Hold, 3 mins
Pull-up Hold, 2 mins
Starfish Side Plank, 1 min

We will be hosting a CrossFit Level 1 Seminar this weekend, there will be a 8 am Park WOD only on Saturday. The gym will be closed Sunday.

Thursday 4/11

Thursday 4/11

For 4 cycles:
AMRAP in 3 mins of:
8 Kettlebell Swings, 53/35 lbs
12 Single Arm Kettlebell Front Rack Walking Lunges, 53/35 lbs
Rest 1 min between each cycle.

For each cycle restart the AMRAP.

We will be hosting a CrossFit Level 1 Seminar this weekend, there will be a 8 am Park WOD (Jane Steele/Hamilton Street Park) on Saturday. The gym will be closed Sunday.

Andrey DB.JPG

How are you motivated? What appeals to your ear?

I watch a lot of CrossFit videos. Like, a lot. And some of my favorite videos are montages or motivational collections that showcase people in the gym setting encouraging others to do better. I mean, you guys know me and you know how loud I can coach. And there's always a variety of different styles of verbal motivation they are seeing these videos. Obviously the ones where people are screaming at the top of their lungs to pick up the bar or keep going, are the ones that we're going to see a lot more. Because, I think, that raw energy and that excitement is what draws a lot people into the CrossFit setting.

But in all honesty, that's not me. I don't particularly enjoy being screamed at while I work out. :)

It really does nothing in a positive light for me personally. That isn't to say that I don't like to have someone encourage me verbally while I do a workout. Those who have judged me time and again during the Open have learned to do a great job of nudging me forward firmly but reasonably, using descriptive logic just enough to distract me from the pain.

"Just pick up the bar and get a set of 5."

"Good. Now take 1 quick breath and go again."

As opposed to:

"Don't be a bitch! Pick up the bar! What's your deal?!"

Now, to be fair, both of these are equally powerful motivational statements. The former is the message that I can handle hearing when it feels like my eyes are going to pop out of my nostrils. The latter of the two I'm already hearing in my head from my own voice. I don't  need someone else to tell me. For others however, that voice in our heads sometimes isn't enough. And for athletes who have grown up in a heavily competitive environment or ones who have potentially served in the military, the latter of the two statements will get a fire burning and they will be properly motivated in a very positive way.

The point that I'm trying to make with this today is that sometimes we don't know what kind of motivation helps people. We might think because of what we see of them in the gym  we'll assume that copious amounts of trash talk will be taking in stride and produce positive results. However, in reality it might be fueling a self-image which that athlete might already be suffering from. And people don't want to be told they're garbage if they already think that they're garbage.

Obviously, once you get a feel for an athlete and you get to know them you'll have a better understanding of how to properly motivate them. This, of course, can be done just by spending time in your community and getting to know the other athletes around you. 

So in short: Be kind, Be mindful and Be Helpful. Thanks guys:)


Coach Calvin 

Wednesday 4/10

For time:

50 Overhead Squat @ 95/65
400m Run
50 Deadlift @ 95/65
400m Run
50 Hang Squat Clean @ 95/65
400m Run

Muscle Up Skill Work

Team -

It looks like the rain is finally subsiding a bit for the near future.

You know what that means!





Tuesday 4/9

Tuesday 4/9

Banded Bench Press 3-3-3-3-3-3-3-3-3-3
Dumbbell Bench Press 5-5-5-5-5

2x20 db floor press
2x20 db skull crusher
100 banded hammer grip tricep press down


From Coach Luke

What is the movement that you do not want to see come out of the hopper?

Everyone has that one movement, or multiple movements, that they do not want to see on the whiteboard when they show up to the gym. Maybe its even an entire modality like gymnastics movements, or any of the mono-structural movements. This movement, or string of movements, are what we need to be focusing on in our training the most. What does this mean for you as a member of CFS? Obviously, we cannot program the WOD’s specifically to each person and what their “most feared” movement is, but this doesn’t mean that you never get to work on these movements. Let’s take double unders for example. Many of us struggle with figuring out the rhythm of double unders, and it is no secret that no one enjoys having to do tuck jumps every time double unders show up on the whiteboard for class. This is the perfect opportunity for extra practice and the improvement of the skill that follows. Take a few minutes before or after class and practice some drills to help learn to do them better like Penguin Drills, Alternating Single-Double Drills, etc. Don’t shy away or avoid the thing that you don’t want to see in the workout, embrace it, and really take the time to practice. Who knows, maybe one day that movement will turn into your favorite. Hope this helps! See all of you in the gym!

Monday 4/8

12 Min AMRAP
12 Deadlift @ 225/155
12 Push Up
12 Pull Up

L-Sit Skill Work

We will be hosting a CrossFit Level 1 Seminar this weekend, there will be a 7 am class only on Saturday. The gym will be closed Sunday.

The importance of training the deadlift simply can’t be overstated.

Few movements that we perform in the gym have such a natural parallel in everyday life and few create the neuroendocrine response that deadlifts do.

Full body strength, hormone levels and activity, functional safety (through the strengthening of the midline) are all well developed when deadlifts are trained frequently.

If any of these things are appealing to you, we’ll see you soon.

Saturday 4/6

5 Rounds, each for time:
200m Row
12 Burpee to a plate
Rest as needed between efforts

SEE 9/9/15 4/29/17

L-Sit Skill Work

We will be hosting a CrossFit Weightlifting Seminar this weekend, there will be a 7 am class only on today. The gym will be closed Sunday.

If you were here the past few times we’ve done this workout you know that the majority of the day you’ll be spending either seated (on the erg), laying down (for the burpee) or resting between rounds.

It’s a pretty easy workout when you think about it that way.

Friday 4/5

10 min AMRAP
7 squat clean thruster, lunge, lunge @ 95/65
40 double under

Muscle Up Skill Work

We will be hosting a CrossFit Weightlifting Seminar this weekend, there will be a 7 am class only on Saturday. The gym will be closed Sunday.


If you’ve been here for any of the days when we throw a barbell complex into a workout, you know that these things are very effective at building some fitness.

Come join us in the building process today!

Thursday 4/4

For time:
500m Row
50 Push Up
50 Hip Extension
400m Row
40 Push Up
40 Hip Extension
300m Row
30 Push Up
30 Hip Extension

We will be hosting a CrossFit Weightlifting Seminar this weekend, there will be a 7 am class only on Saturday. The gym will be closed Sunday.


We don’t often throw the hip extension into workouts, but be warned that these things can light you up and they will for sure make your rowing more fun.

Your biscuits will thank you later.

Wednesday 4/3

7 Min AMRAP:
3 Deadlift @ 335/225
3 Muscle up

see 4/14/17

L-Sit Skill Work

We will be hosting a CrossFit Weightlifting Seminar this weekend, there will be a 7 am class only on Saturday. The gym will be closed Sunday.

Swole Mates.png

Free Preview! Tuesday at 5 pm. Come see and experience what a class will be like.

Fast and heavy today folks.

Come on in and get your fitness on!

Tuesday 4/2

4 Rounds for time:
15 pull up
15 DB push press @ 45/30
10 box step up @ 45/30 20/16

L-Sit Skill Work

We will be hosting a CrossFit Weightlifting Seminar this weekend, there will be a 7 am class only on Saturday. The gym will be closed Sunday.

Each month we choose a couple specific things to spend some extra time on.

This month, one of our skill work movements will be the l-sit.

Prepare to develop a stronger midline.

As always, don’t fear, we have an option for this movement that will work for you!

Monday 4/1


33-27-21-15-9 reps, for time of:

Thruster, 95/65 lbs
Chest-to-bar Pull-up

Rest 5 Min



21-18-15-12-9-6-3 reps, for time of:

Thruster, 95/65 lbs
Bar Facing Burpee

The 2019 Open is OVER!

Every year we do this we each get to learn a lot about the things we’re good at and the things we need to work on.

If there’s one thing the 2019 Open showed us it’s that as a gym we could improve our capacity in the Thruster.

With that in mind we’ll be getting some extra practice with that today.

Oh and don’t worry, we’ve removed the time caps on BOTH workouts so we’ll go through a short warm up and then get you all moving so you’ll have all the time you need to finish these.

Saturday 3/30

With a running clock:
For time:
Run 1 Mile
At the 15 minute mark
For Time: 200m walking lunge

We will be hosting a CrossFit Gymnastics Seminar this weekend, there will be a 7 am class only on Saturday. The gym will be closed Sunday.