Thursday 12/20

Handstand PU Skill Work


Complete as many rounds as possible in 15 mins of:
35 Double Unders
25 Walking Lunges
15 GHD Sit-ups

Holiday Hours
12/23 No Open Gym/ Mobility
12/24 Christmas Eve WOD 9 am Only
12/25 Closed
12/26 No morning classes, schedule resumes at 12.


Wednesday 12/19

The Ghost

6 rounds, 1 min per station, of:
Row Calories
Double Under
Rest 1 min

Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

Holiday Hours
12/23 No Open Gym/ Mobility
12/24 Christmas Eve WOD 9 am Only
12/25 Closed
12/26 No morning classes, schedule resumes at 12.

25 Ways to Make Time for Fitness

Too busy to work out? Doubtful. The truth: Finding moments to move is entirely within your grasp.

Most common excuse for not exercising? Survey says: “No time.” But examine that excuse at close range and you’ll see it’s usually about something deeper, says Lavinia Rodriguez, PhD, clinical psychologist and author of Mind Over Fat Matters: Conquering Psychological Barriers to Weight Management (iUniverse, 2008). “Typically, it’s lack of motivation, lack of enjoyment, negative associations, fear or maybe low self-esteem,” she says.

Busy as we may be, we have less trouble finding time for television, social networking or even dull household tasks, Rodriguez observes, because there simply aren’t the same steep psychological barriers to those activities.

“Most people are in denial about their health,” says fitness-industry icon Richard Simmons. “We all have reasons for not exercising, but it all comes down to time management and fear. Fear you’ll get hurt. Fear of embarrassment. Fear of failure.”

But what we’d be better off being afraid of, he says, is what will happen if we don’t exercise. How will a sedentary lifestyle be affecting you next year? In five or 10 years?

“Will you have time for multiple doctors appointments?” he asks. “Will you have the time and money to take medication every day to treat high blood pressure, high cholesterol or diabetes?” Just as important, what do you stand to gain by finally taking your health off the back burner?

If you want to exercise, you’ll make the time. We interviewed psychologists, exercise scientists, celebrity trainers, authors and busy everyday people to get a handle on the 25 most promising strategies.

1. Make a Plan.

“The best way to make time for exercise is to have a written plan,” says Chris Evert, 18-time Grand Slam tennis champion. “Decide on the best time for exercise in your schedule and actually enter it into your computer or cell-phone calendar as a repeat event. This way it shows up daily and there’s less chance of you scheduling something during that time. Also, when you check your schedule in the morning, you’ll see it there and form a mental picture of when and how you’ll be exercising that day, which helps you stay motivated.”

To continue, click here.

Tuesday 12/18


150 Wall Balls, 20/14 lbs, 10/9 ft

Holiday Hours
12/23 No Open Gym/ Mobility
12/24 Christmas Eve WOD 9 am Only
12/25 Closed
12/26 No morning classes, schedule resumes at 12.


The Mental Component: Positive thinking and willing success.

It's been said many times before that the body cannot achieve what the Mind hasn't already achieved. And as much as that sounds like a Kung Fu quote from Jackie Chan movie back in the 80s, I feel like there's a great deal of relevance in our everyday lives. Because life is our movie. I'm a big fan of movies and enjoyed watching most every kind of trope and genre that Hollywood can throw at me (except for romantic comedy because that's not actually a thing more on that rant in another blog).

A truly a good percentage of movies will resent audiences with an introduction, an established situation, a conflict, a struggle (which is essentially the fight against the conflict) and in most cases a resolution. Except if you're really big on Kubrick or Tarantino. Then obviously you don't know what you're going to get by the end.

But that is not unlike our very lives. Even every day our intro is waking up in the morning. Establish the setting is whatever our schedule be for that day and then maybe our conflict is our work out. Maybe it's a nemesis movement. Or maybe, like myself, you sustained a physical strain or injury months previous and are trying to get your feet back underneath you. This is your struggle this is your conflict. At times it might seem hopeless to get to the other side of that conflict. You are the hero and the whole world can seem against you. Not just the people that you encounter but the very balance and forces that make our universe work seemed to align to push against you.

This is arguably the best and most intense part of our movie. The struggle. When the chips seem down and all seems lost. The ring is sucking the life force out. Hans has been trapped in carbonite, and all hell seems to be breaking loose. But we as the hero rise up. We face overwhelming odds and push with all of our might.

And just when it seems as if there's nothing left we can do, the sun begins to emerge on the horizon. Hope fills the air as our enemies have been defeated, the townsfolk have been saved, and the Death Star has been blown up... Again.

I tell you this because this time of year is considered to be what are the most stressful and overwhelming seasons consistently year after year. People tend to feel more overwhelmed more hopeless than more defeated during these few winter months than any other time. Life can seem crazy your Fitness can seem to go backward. Everything feels like it's toss up in the air. But just like last year just like the year before that and the year before that and the year before that you will succeed. You will Triumph. And you will be the hero that you always have been.

Do not give up.


Monday 12/17

Overhead Squat 3-3-3, using heaviest weight per set
Front Squat 3-3-3, using heaviest weight per set
Back Squat 3-3-3, using heaviest weight per set


From Felicia

Never did I think I’d accomplish anything outside of the gym or in the gym that would make me bounce off the walls, but I can definitely say otherwise. Before I started I couldn’t do a simple push up, never would’ve thought about lifting more than 60 lbs, and was unhappy with my weight. Since I’ve started back in about January, I can now do toes to bars, about 8 pushups in a row in the CrossFit warm up (that’s round 1 lol), I can deadlift 200 lbs, and weight is not an issue anymore. I look in the mirror and realize that I’m way smaller than before, but I also see a stronger person. The happiest thing I’ve accomplished in the gym was being able to run again and couldn’t have done it without the help of the coaches. Outside the gym I made it past the fitness portion in the Corrections exams,  I re-enlisted in the army for eight more years because I can run again, I’m less stressed with school and passing all of my classes, and most importantly I’m able to keep up with my beautiful 2 years old. Thank you CrossFit SAC for not only being a motivational gym, but an inspirational gym. This gym has made me realized that you don’t start perfect or end perfect, but you start somewhere and end up further than you could ever imagine. 

Saturday 12/15

3 Rounds for time:

15 Deadlift @ 225/155
12 Push Press @ 135/95
400m Run

Rumor has it that we may have a guest coach dropping by to teach the Saturday classes. It’s someone many of you will recognize that used to teach a lot more classes back in the day.

Come on in and hang out for a great workout!

Friday 12/14


For time with 4 Burpees Every Minute on the Minute:
20 Thrusters, 95/65 lbs
20 Sumo Deadlift High-pulls, 95/65 lbs
20 Push Jerks, 95/65 lbs
20 Overhead Squats, 95/65 lbs
20 Front Squats, 95/65 lbs

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.

Give the Gift of Fitness!

First, we get this can be a delicate situation, no wants to give a gift that is well intentioned but is received as “Hey fatty, I noticed that Christmas sweater is getting tighter every year, here’s a gift card to a gym.”

Instead, here are some ways you can show you care:

Mobility Unlimited Plus membership - Know someone who could benefit from some improved flexibility? This class meets on Sundays at 10 am and takes place away from the loud music and clang of weights being dropped during class.

21-Day Sugar Detox - Need to kick your sugar habit? You are not alone! Chances are someone else you know is looking to kick the crack as well. Once the holiday season wraps up, it’s time to get to business! This 3-week reset will help you kick your cravings and get back on track to meeting your health and lifestyle goals.

1-on-1 Training - We know stepping into a new gym can be hard, jumping into a group class can be even harder. With this 1-on-1 Training package, you can introduce someone to CrossFit, or whatever they want to work on, in a more private setting. Talk to a Coach for details!

Thursday 12/13

Tabata Pull-up
Rest 1 min
Tabata Row
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Row

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

We Want to Hear From You!

Earlier this week we sent out an invitation for CrossFit SAC Athletes to share an accomplishment from the last year to be added to a year in review newsletter. Robert was the first to respond and this was too good not to share right away:

me multirig drop.jpeg

On the verge of quitting physical work due to chronic pain in early 2018 to a new health and nutrition journey caused me to sign up for a Spartan Race. I walked into CrossFit SAC cause I needed to find a place to learn to rope climb for that event. In the last 4 months, I’ve gotten so much more from CrossFit. Strength, stamina, new skills and most importantly confidence. I didn’t accomplish the rope climb during the race (wimpy rope), but flew over an 8’ wall and swung the rings successfully. I know this new CrossFit journey made this possible. This pic has the “I just did that” look. And I’m looking at 2019 with a new attitude and the next race is already on calendar. Thank you CrossFit SAC…

Robert Calvo

Wednesday 12/12

Dynamic Front Squat 2-2-2-2-2-2-2-2-2-2
Front Squat 3-3-3
2x20 Ring Inverse Flyes
2x20 GHD Back Extension

This Sunday at 11 am Calvin will be holding a half-hour double-under clinic. The cost is $5 and if you sign up sooner than later, you will receive $5 off a Rogue Speed Rope that Calvin will help you size.

Click away! (1).png

Tuesday 12/11

As many reps as possible in 12 mins of:
3 Hang Power Cleans, 155/105 lbs
3 Bar Facing Burpees
6 Hang Power Cleans, 155/105 lbs
6 Bar Facing Burpees
9 Hang Power Cleans, 155/105 lbs
9 Bar Facing Burpees
12 Hang Power Cleans, 155/105 lbs
12 Bar Facing Burpees
Continue adding three reps to each movement until time expires.

From Coach Luke

Internal Rotation vs External Rotation

There is a huge debate in the CrossFit/ Weightlifting world about whether athletes should use internal or external rotation in movements like the snatch, and the overhead squat. There are very high-level athletes on both sides of this argument, and therefore there is such a huge debate on which the correct way is.

Where I believe this issue starts is with the terminology and what “internal rotation of the shoulder” means. Internal rotation of the shoulder is done by rotating the arm toward the front of the body, while external rotation of the shoulder is done by rotating the arm toward the back of the body. At the end range of internal rotation, the palm of the hand will face toward the back of the body (elbow pointing up, thumbs pointing down). The opposite happens with external rotation where the palm faces up or maybe even a little backwards depending on the persons mobility. If we think about the angle that the wrist and hand are forced to be in while holding onto the barbell overhead, one can conclude that internal rotation of the shoulder puts more stress on the wrist as well.  

CrossFit teaches external rotation to its coaches attending the Level 1 or Level 2 seminars, which is why you hear coaches at the gym give cues like “armpits forward”, or “elbow pits toward the ceiling.” This position allows the athlete can keep the shoulder blades retracted, which also helps keep the arm in good spot in relation to the scapula and creates a situation where the load is not placing any undue stress on the shoulder joint. Thinking about this from another angle, try to keep an active shoulder while internally rotating the shoulder. What is the feedback you get from your body? Most likely it feels a lot less natural than keeping an active shoulder with external rotation, not to mention that it creates the opportunity for the load to place more stress on the shoulder joint, which of course could lead to a less stable overhead position, and of course a greater risk of injury.

Hopefully this helps you understand what the coaches in class are talking about when they say keep an “active shoulder” or Keep your “armpits forward”. If any of you have any further questions or need further explanation on this topic, feel free to talk to any of the coaches at the gym and they will be more than happy to answer any questions you have.

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

Click away! (1).png

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