Monday 12/10

5 rounds for time of:
Row, 250 m
20 Walking Lunges
8 Kettlebell Snatches, 53/35 lbs


Saturday 12/8

For time:
21 DB Thruster @ 45/30
400m Run
18 DB Thruster
400m Run
15 DB Thruster
400m Run

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Sign up now and receive a $5 discount on a Rogue Speed rope! Use the code JumpRopeClinic Supplies are limited!

Friday 12/7

As many reps as possible in 7 mins of:
Dumbbell Burpee Ground-to-Overhead, 45/30 lbs


Chest-to-bar pull-up skill work


Thursday 12/6

5 Rounds for reps:
Against a 1 minute clock:
60 Double Under
Max Rep KB Deadlift @ 70/53
Rest 3 min between rounds

Score is the total number of DB deadlift


12 Days of Fitness

There is still time to participate!

There are 21 days that you can attend class left in the month! All you have to do is schedule a Goal Setting Session with a coach, or fill out a Goal Setting form in the comfort of your PJs. Beyond that, show up to class for 12 days in December and you automatically entered into a drawing for a bunch of awesome prizes, including a free membership, 1-on-1 coaching and much more!

Wednesday 12/5

Complete as many rounds as possible in 10 mins of:
9 Chest-to-bar Pull-ups
14 Single Dumbbell Overhead Squats, 30/20 lbs
35 Double Unders


T2B Skill Work


Hey guys. 

Today I wanted to talk to you about...not CrossFit I guess. I'll explain.

In CrossFit, one of the components to define what we do is constant variance. Meaning, that we should change up our training regiment as often as possible in order to keep it diverse, interesting, and help ourselves to grow and get better. This same principle can be applied to our everyday lives and our character as a whole.

Being a human being means having many different sides to you. Whether we always get to express those different sides or not can be difficult even downright impossible sometimes. But diversifying your personality and enjoying many different aspects of the world can be very healthy. Myself, for example, I'm a CrossFit coach. CrossFit is also a hobby for me. CrossFit is also my health and wellness regiment. It is also where I have my social base for the most part. CrossFit is easily one of the biggest factors in my everyday life. It's how I stay fit, it's how I make my living, it's how I feed my family but it is not who I am fully.

On every occasion I can possibly find I will play my card games. I thoroughly enjoy picking up guitar and trying to get a few moments to myself to make some music. I love to have the Hell scared out of me while watching a movie. And I downright enjoy deep conversation about the world around me.

Now, before you go and read this like a Tinder profile just realize that my point here is that although CrossFit is a massive part of my life, it does not define me as a human being. And when CrossFit is not going the way that I want it to, I shouldn't let that affect my self-image and have that lower my self-worth. It's so very easy for a lot of us to get caught up looking at the Whiteboard chasing down PR's or even for folks whose struggle it is every day to just make it into the gym. We tell ourselves that just because we don't "ace" these goals every time around that we're less because of it. Or that who we are isn't as good or strong because of it. This is simply not true.

Let CrossFit be a beautiful part of you. Let it be a strong and thriving part of your story. Let it be a desire and passion that you have for life and for health. Let it be an escape from the grind. A place where you can be with friends and connect.

But don't forget all the other things about yourself. Because those things are pretty amazing too. And all of those things are what make you the best YOU that will ever be.


Coach Calvin

Tuesday 12/4

Weighted Pull-up 5-5-5-5-5

Weighted Ring Dip 5-5-5-5-5


It’s not too late to sign up for the 12 Days of Fitness Accountability Challenge!

We are doing this because we know the holiday season can add another 50 excuses to not go to the gym and we are trying to save you from that terrible fate!

By signing up for this challenge, which is totally free, you are adding a safety net to your fitness and your sanity. You will now have a coach to help you get through December.

Monday 12/3

3 rounds, 1 min per station, of:
Dumbbell Hang Squat Clean, 30/20 lbs
Dumbbell Snatch, 30/20 lbs
Double Kettlebell Box Step Over, 26/18 lbs, 20/16 in
Dumbbell Push Press, 30/20 lbs
Dumbbell Deadlift, 35/25 lbs


Saturday 12/1

Complete as many rounds as possible in 20 mins of:
2 Bar Muscle-ups
4 Handstand Push-ups
8 Dumbbell Burpee To Overheads, 45/30 lbs

***We are hosting a L2 Seminar. There will be a 7 am class today***


You Don’t Have to Be Old and Broken

The stereotypical media portrayal of aging is a person who complains of joint pain, demonstrates a restricted range of motion and moves with a slow, unsteady gait.

A well-documented correlation can be found among age, gait speed and stability: As we age, speed and stability go down (7,14). This is not in reference to athletic performance of older athletes but to walking and simple standing tasks among the general public. One part of the stereotype is seemingly supported by science.

As for range of motion in well-seasoned joints, again the literature is replete with papers that present a correlation between advancing age and reduction in flexibility (10,12). It appears that another part of the age-related stereotype is underpinned by science.

Stereotypical aging characters in books and scripts often use colorful colloquialisms to call attention to the presence of pain and how they feel about it. In the scientific literature, the association between aging and pain is present (8), but some interesting physiological and psychological quirks and inconsistencies bear more consideration than given here. Overall, the stereotypical presentation of joint pain appears to be supported by data, at least in part.

This is where it gets tricky. Stereotypes are literary and theatrical devices used to portray characters without a great deal of exposition. In the real world, stereotypes are less useful. Yet the “old” stereotype pervades society.

So does evidence suggest biology will cause us to get slower over time? Do we, as an unavoidable consequence of aging, have to retreat to smaller and smaller ranges of motion? And is pain an inevitable part of aging?

To continue, click here.

Friday 11/30

Handstand Walk Skill Work


Every 2 minutes for 20 minutes:
3 Deadlift @ 335/235
2 Shuttle run

*** We are hosting a L2 Seminar this weekend. There will be a 7 am only class Saturday at the gym***


10,000 Foot View

It’s really easy to fall into the trap of evaluating your progress in the gym WOD-to-WOD. Yes! You PR’d your back squat by 5 pounds, you are killing it! Oh no, you didn’t PR your Fran time, you are wasting your time and are (gasp!) backsliding! The reality is somewhere in the middle, some days you are going to annihilate an old PR and other days you are going question your previous 1RM and wonder if maybe you did the barbell math wrong last time because you are off by 20 pounds. It happens. What is important is that you look at your data overall, three months, six months, the last year. If you don’t like the trend, set up a Goal Setting session with a coach, even if it’s to help talk you off the ledge.

Thursday 11/29

Fight Gone Bad!

3 rounds of 1 min each:
Wall-ball shots, @ 20/14
Sumo deadlift high pulls @ 75/55
Box jumps @ 20/16
Push presses @ 75/55
Row (calories)

Wednesday 11/28

Bar Muscle up Skill Work


For time:
20 Toe 2 Bar
30 Walking Lunge Step
60 GHD Hip Extension
30 Walking Lunge Step
20 Toe 2 Bar

The 12 Days of Fitness Accountability Challenge


Here is the Challenge

Rules are simple:
1. Complete a quick Goal Setting Session (10-15 minutes) with a Coach in person (or fill out digitally here)

2. Attend 12 Classes between December 1st and December 30th

That’s it!

If you complete both by December 30th, your name will be entered into a drawing to win one of the following:

1 Month of Unlimited CrossFit
1 Month Nutritional Coaching (including InBody scan)
3 20-min Skills Sessions with a coach
1 Week of Meals (7 meals)

Opt in by scheduling a free Goal Setting Session.
As part of our 12 Days of Fitness Accountability Challenge we will walk you through a quick set of questions to get an idea of your goals. This can be done in person with one of the coaches listed below, or digitally, here

Monday 11/26

Banded Sumo Deadlift
10x2 @ ~50%

Sumo Deadlift

2x20 Snatch grip hip extension
2x20 Banded kneeling squat

Ebb and Flow

CrossFit is an interesting thing. Often times I find CrossFit reflecting life in general. And I mean that in the sense that successes and failures are felt in the CrossFit gym much like they are felt in life as a whole. There are some days in life where everything is going your way. The weather is just the way you like it, you got a good night's rest, had your favorite breakfast. Heck, even your sports team is doing good!

 Then there are other days. Days where it feels like nothing can go your way. Maybe it's a hundred and six degrees out and your AC is broken in your car. You couldn't sleep last night because your neighbors decided to throw a house party on a Wednesday. Because you didn't sleep you missed your alarm and basically didn't even have time to get breakfast. And your sports team? They just lost 4 games in a row.

To that effect, CrossFit reflects very similarly. You notice great progress in your Fitness. You finally get that skill you've been working on for months. You just PR'd Helen time and wouldn't you know what your back squat went up too!

And then there are those weeks... You know, those weeks... you missed your PR on that Benchmark by 6 rounds. 6! Your legs have never felt heavier in that 800m repeat that you did. And those 10 burpees that you did at the end of that one workout almost made you throw up after all of those freaking lunges.

But here's the thing: whether we're talking about outside the gym or inside the gym, it's all about the Ebbs and flows. The Hills And The Valleys. In real life, not every day is going to be a holiday. You guys know this since many moons ago. This is something you figured out back when you were a kid and had a really terrible week in school with a bad teacher or maybe you got sick with the chicken pox and had to miss your spring vacation or whatever. Just like real life your CrossFit isn't going to be your best every day. Sometimes we'll have a real turd of a week and it can be very discouraging. But you can't give up. You can't lose your focus. Because just on the other side of that terrible awful no good week could be a complete week of PRs. Maybe? It might just be that you stabilize and start having a good time again.

And that's what I want to leave you with. When it feels like your performance is dropping are you just can't get a break, realize that you come to the gym to enjoy yourself. And I know, it's not like you relish the idea of running in the heat and doing a bunch of Pull-Ups but, this is our big adult playground. You should be having fun while you are here. If you're not having fun you need to lighten up loosen up and let me help you have more fun. Because I guarantee you the more fun you have while you're here the better you're going to do overall. And you know me, I'm all about having a good time!



Saturday 11/24

5 2-minute rounds of:

10 thrusters
200-m row
Max-rep thrusters

Rest 3 minutes between rounds.

Hey.. I promised we’d get you back in the swing of things after the holiday with a good workout.

Here’s the bright sides:

You get to sit down for part of it.

There’s more rest than there is work.

They’re each essentially AMRAP’s so they’ll be over in 2 minutes no matter what you do.

You get to hang out with your favorite CrossFit SAC peeps again!

Wednesday 11/21

Back Squat


*** REMINDER ***


What a great way to head into the Thanksgiving, by preparing you to be able to stand up out of your chair even after you’re weighed down by all that turkey and stuffing and potatoes and yams and bread and cranberry sauce and gravy and pumpkin pie and …

Enjoy your holiday folks, we’ll see you on the other side with a doozy.

Tuesday 11/20

HS Walk Skill Work


For time:

60 Overhead Squat @ 75/55
60 Pull Up
60 Sit Up
60 Walking Lunge Step
60 Kb Swing @ 53/35
60 Double Under

*** REMINDER ***


Top 5 reasons to cherry-pick a workout or not come in.

1. You're not the best at it.

The workout in the whiteboard today is just not your jam. You tend to excel at certain kinds of workouts. Today's workout is just not that workout. No reason to go in. You're not going to look your absolute best. So what's the point?

2. A big weekend full of bad decisions.

"You know coach, I partied pretty hard last two days and I may have consumed my weight in both pizza and beer. I think it's probably best if I sit the next couple of days out and recover."

3. Already 100% happy with the way you look and feel all the time.

Workout? Why? How could you possibly improve on perfection? And honestly, I feel so good all the time this would simply just bum me out.

4. It's really hard.

CrossFit is like 10 reps on the minute for 15 rounds kind of a deal... Yeah... I'm more of a one-rep every 4 hours for 3 Rounds kind of person. Not really looking to be uncomfortable... like ever.

5. Not really into health and wellness. 

Yeah, those nagging pains I've had for years really do it for me. Plus being sick all the time because of a lowered immune system means I get to call into work sick. Two birds one stone!

Now guys, I know some of you are going to look at this and probably say to yourself " Whoa coach! Coming in a little hot today aren't we?" But it's really not meant like that. I think all of us, including myself, see days where we'd rather just not do the workout. We've all got our reasons and a couple of the ones on this list have resonated with me before. So I'm far from innocent myself. However, when we begin to look at the reality of the situation we can see how we convince ourselves that these excuses are legitimate when clearly they are not. 

We might end up telling others reason why we can't. When the whole time we're trying to convince ourselves why we don't need to. When it comes down to it there are basically two types of Crossfit workouts: Ones do you like to do and ones you don't like to do. You should do both of them on the regular. 

You should do the workouts that you don't like to do because as it turns out that's where Fitness is made. Not just physical Improvement but also emotional and mental strength is built by forcing ourselves to endure discomfort in a productive fashion. To be clear that doesn't mean you should go out and have someone punch you in the face because it's uncomfortable. That's not productive. But facing challenges and arriving on the other side of those challenges makes you better.

You should also do the workouts that you enjoy. If you're a runner you better show up for that 5K day because that's where you're going to shine. Everyone wants to feel good about what they achieve. And there's no reason to not feel that. You deserve that for working so hard. If you're a lifter and you just love to pick up heavy things and it makes you feel good to engage in that heavyweight and to overcome gravity in such a way, then you better be there for back squat day. Because moving that weight and getting that out of your system is so good for your body and also your mind and heart.

In the end, there's not really a workout that you need to stay clear from or avoid. Because regardless of the workout or the type of workout, it's going to do something awesome for you. These are the things that I have to tell myself when I see the workouts as well. And if you're having a hard time telling yourself to do these things, talk to a coach. We are here to help you face those challenges and then guide you through those workouts. See you in all the classes guys, I look forward to it.


Coach Calvin

Monday 11/19

Bar MU Skill Work


4 rounds for time of:
25-cal. row
25 burpees



The last few workouts brought us some uncomfortably technical movements for some of us with the bar muscle ups, squat snatches and push jerks.

One of the great things about CrossFit is that we value VARIANCE so much.

To that end, today’s workout is very low on the TECHNIQUE spectrum but very high on the FITNESS!

Time to get in and move today.

Saturday 11/17

4 Rounds for time:

7 Push Jerk @ 185/125
23 Box Jump @ 30/24


HSW skill work

Sometimes it’s good to do things that are out of our comfort zone just a little bit. Sometimes it’s even better to get so far outside our comfort zone we don’t remember where we parked it in the first place.

Today might be the latter for many of you, but remember that it’s only outside of that comfort zone where we make progress!

Friday 11/16

Bar Muscle Up Amanda

For time:


Bar Muscle Up
Snatch @ 135/95


Rope Climb Skill Work

It’s easy to forget when you see proficiency in anything that it never starts that way.

We’re constantly bombarded on social media by people posting the best possible version of whatever it is they’re doing, and it’s tough to remember that what we see there is only a small sliver of their reality.

The video below is a good reminder that we are all on a journey and that process doesn’t always look pretty and it’s not always headed on a straight path but the important thing to remember is that with hard work and diligence we’ll get there.

Thursday 11/15

For time:

1600m Row
200 Double Under
800m Row
100 Double Under
400 m Row
50 Double Under

The good news? Yesterday was 10 rounds of AWESOME, but today is only 1!