Saturday 1/19

Complete as many rounds* as possible in 15 mins of:
5 Dumbbell Deadlifts
4 Dumbbell Hang Power Cleans
3 Dumbbell Thrusters
2 Dumbbell Front Rack Lunges
1 Dumbbell Push Jerk

*A round only counts if all 5,4,3,2 and 1 reps of the movements are completed without putting the dumbbells down


This workout may look familiar. If you feel like you went too light when we did this with a barbell, here’s your chance to redeem yourself.

Friday 1/18

Complete as many rounds as possible in 10 mins of:
4 Ring Rows
4 Ring Dips
1 Turkish Get-up, Left Arm, 53/35 lbs
1 Turkish Get-up, Right Arm, 53/35 lbs


Chest-to-bar Skill work

From Coach Luke

5 Books Every CrossFitter Should Read

Here is a list of books that I believe every CrossFitter should read at some point in their lives, and a little bit of what they are about. Each of these I have personally read and thoroughly enjoyed due to each of them being so helpful with mindset and motivation to be the best “you” we all can be. I have a hard copy of Embrace the Suck if anyone wants to borrow it, but all of the others I purchased on iBooks.


1.     Chasing Excellence – Ben Bergeron

 This book is about how we all can chase excellence in our lives, whether that be in our careers, family, relationships, hobbies, etc. It is told through Ben using examples of his CrossFit Games athletes, and how he builds their character first and then their physical abilities. He believes that better people make better athletes, and he also believes that it works the same way for many other career fields as well.

2.     The Power of Community: CrossFit And the Force of Human Connection – Allison Wenglin Belger

This book is all about how the community that is CrossFit really helps us grow and learn as human beings. She discusses the importance and the impact that having a network of supportive people and uses personal life stories to help drive the point home.

3.     Embrace the Suck – Stephen Madden

This book is perfect for everyone who is a member at a CrossFit Box. He talks about his journey with CrossFit and really gives an inside look at what it is like to be new to a Box, and the different emotions he had when he started. This is a really good book for coaches to read because it really gives an accurate description of what it is like to be on the athlete’s side of things when it comes to classes and the atmosphere of the gym.

4.     How Champions Think – Bob Rotella

This is probably my favorite book on this list. I am currently reading it right now and am most of the way through it. Bob Rotella is a very well-known sports psychologist who has worked with dozens of household name athletes including the most well known in Lebron James. This book really gives people the opportunity to evaluate where they stand with their goals and gives them the necessary information to be able to be as mentally ready as possible.

5.     The Obstacle Is the Way – Ryan Holiday

This is another great book about mindset and adversity. It discusses how humans learn and grow only through adversity, and the most successful people are the ones who can get back up when they get knocked down. Anyone, yes anyone, can benefit from reading this book. We all have had situations in our lives where we thought about giving up or quitting. This book will really get you thinking the right way about those situations and help you learn how to use them to your advantage.

Thursday 1/17

Max Effort 2k Row

Bar Muscle-Up Skill Work

From Coach Calvin

When I was getting into CF back in 2011-2012. The games were mostly in full rise and CF was just coming into its competitive uprise. Athletes like Rich Froning, Dan Bailey, Annie Thorisdottir and Michelle LeBlanc-Bazinet were at the top of their game and put on the shows. it was an exciting time to CrossFit. Whenever I get tired or feel like training is getting old I watch videos with those athletes to get another spark going and get me fired up! So, in case the cold winter air has cooled your heels too much... I present to you:

This is one of my most favorite events ever because it's fast and flashy and really fun to watch people get after.

If you are paying close attention to Marcus Hendron you'll notice his judge looks awfully familiar.

Wednesday 1/16

5 rounds for time of:
Row, 200 m
30 Air Squats
40 Double Unders
5 Muscle-ups


Tuesday 1/15

Banded Deadlift
10 Rounds:
2 Banded Deadlift @ ~50% 1 Rep Max

Deadlift 10-10 Rest as needed between sets.

3x10 Good Morning
100 banded hamstring curl


Monday 1/14

3 rounds for time of:
15 Kettlebell Swings, 53/35 lbs
15 Burpees

Bar MU Skill Work


Saturday 1/12

5 Rounds each for time:
400m Row
400m Run
Rest as needed between efforts


Registration for the 2019 CrossFit Open is live!

We will be doing the Open at CrossFit SAC, with a few changes compared to the last three years.

Register. Workout. Have Fun!

Friday 1/11

For time:
40 Push Jerks, 155/105 lbs


Bar Muscle-up Skill Work


Thursday 1/10

For 3 cycles:
AMRAP in 3 mins of:
7 Hang Squat Snatches, 95/65 lbs
30 Double Unders

Rest 2 Min between each cycle

7 Min BMU practice


Wednesday 1/9

3 rounds for time of:
23 Deadlifts, 225/155 lbs
23 Pull-ups
50 Double Unders


We are so proud of the community we have built! When we get new members at the gym, I can usually count on people introducing themselves to athletes they don’t know. Never underestimate how powerful that small gesture can be in making people feel more comfortable at CrossFit SAC! Here are some other ways you can help people new to the gym feel like they belong.

From The Morning Chalk Up

Eight Ways to Help Newcomers Feel Welcome

Happy New Year, friends. With the new year comes new members, armed with resolutions and hungry for some fitness. Here are eight ways to help them feel more comfortable in your beloved CrossFit box.

1. Say hello. It can be scary going to a new place, period. Now imagine walking into a new place and everyone has their shirt off, music is blaring, barbells are dropping and a packed room of athletes are using a barbell in ways you never knew existed. Intimidation city, population one. So when you see a fresh face at the gym, say hello, introduce yourself and make a new friend.

2. Save the weight loss advice. Maybe wait until a little later before offering unsolicited weight loss advice. Yeah it’s the new year and lots of athletes are focused on the scale, but the in-shape athlete telling the new out-of-shape athlete how to shed and shred might not be the most encouraging.

3. Offer help. Bands, barbells, PVC pipes, ab mats, you name it.  They’re not always easy to find. Don’t wait for them to ask for it. Pick one up and bring it over.

4. Don’t coach. Unless you are the actual coach leading the class, don’t coach a newcomer. You don’t know their background, if they have any injuries, or if they’ve been onramped yet. That is not your job. Let the coach do the coaching.

To continue reading, click here.

Tuesday 1/8

Complete as many rounds as possible in 20 mins of:
Max rep Strict Press, 135/95 lbs
Max rep Rope Climbs*

RX rope climb is with the HYBRID ROPES that require a bit of legless pulling at the start of each climb.

*RX or not, you are going to need long socks!

Sugar targets gut microbe linked to lean and healthy people

Sugar can silence a key protein required for colonization by a gut bacterium associated with lean and healthy individuals, according to a new Yale study published the week of Dec. 17 in the journal Proceedings of the National Academy of Sciences of the USA.

The gut microbiota plays a key role in human health, and its composition is associated with diet. Until recently, scientists believed that sugar was absorbed into the intestine and never reached the gut. However, recent studies have shown sugar can travel to the colon, where the microbiota resides.

To continue, click here.

Monday 1/7

Front Squat 3-3-3-3-3

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Dietary Fat and Your Brain

Your brain needs dietary fat to thrive. Here’s why it’s so important – and what happens when your brain doesn’t get enough fat.

Did you know there is no such thing as an essential carbohydrate? That’s right – you don’t need carbs at all! However, there are definitely essential fats (technically, essential fatty acids) that are just as important to your health as getting enough water. Yet many people go “low-fat” or think that fat will make them fat (hint: it won’t).

Your brain needs dietary fat – not only to survive, but to thrive! Your mitochondria (think of these as your cell’s energy factories) need fat to keep everything in your body and brain going. (1) In fact, ketogenic diets remove all carbohydrates and subsist solely on protein and fat  – which are technically the only two macronutrients needed to sustain life. But you don’t need to go to those extreme lengths to understand the necessity of dietary fat for your brain.

To keep reading, click here.

Saturday 1/5

For time:
Row, 1000 m
Run, 800 m
50 Chest-to-bar Pull-ups


From Calvin

CrossFit is a high-intensity workout. High intensity also means it's probably going to be a tough too. Could be you're doing a faster workout with moderate and light loads moving very very quickly. Or, you're working one of our strength days pushing the limits and increasing the ceiling on your lifts. Either way with all this intensity does increase a certain amount of risk.

Obviously, we take great pride at CrossFit SAC in maintaining the highest level of coaching and best movement mechanics across-the-board. But even when we feel like we are in full control and we've taken all the necessary safety steps, sometimes stuff happens.

About 5 months ago I was doing a deadlift day and felt my lower back start to get a little tired. So, like any experienced athlete, I made note of it and lowered the weight on my barbell. And even though I took over a hundred pounds off of the bar the next lift that I did caused my lower back to get to soft, buckle and I immediately went to my knees.

At first, it was very scary because it seems like it was putting me out of commission. But over the course of several months I was patient and had to modify a few workouts here and there to accommodate my weakened back position.

Not charging into battle half-cocked when I felt sort of good and allowing my body to heal and take the time and needed paid off. By just going and doing the regularly-scheduled workouts on the Whiteboard and making modifications as needed, my back has made an almost full recovery.

Now, this isn't a hip-hip hooray for Calvin. This is just to show that even when it seems like what you've done is irreversible or that you feel like you've tweaked something to the point where you can't come in that there is still plenty of opportunities and hope to do your workouts. By doing the workouts reasonably and modified as needed I was able to increase the strength in the weakened areas and overcome the injury. If I had just sat on the couch the entire time, not only would I be less fit, but the surrounding tissue would never get any stronger.

Oftentimes it is our pride that takes the biggest hit when we hurt ourselves. And being able to take a deep breath, a step back and have a clear focus on what is needed can be the bigger victory.

Your coaches are well-educated and here to help you. Even if you were doing everything you can and the planets aligned in the wrong way and you were born under a bad sign and walked under a ladder behind a black cat and broke a mirror... We can still make it so that you can work out in a safe and productive environment. 

Don't let it get you down and don't let it discourage you. Come in and let's see what we can do!

Friday 1/4

20 Min AMRAP
5 Muscle Up
5 Front squat 185/115
5 Deficit HSPU
5 Front squat 185/115

Thursday 1/3

7 rounds for time of:
7 Toes-to-bars
7 Burpees
7 Chest-to-bar Pull-ups

It’s not uncommon to think about weight loss this time of year. While there are many ways to try to lose weight, not all of them are effective, sustainable or even healthy.

If you need to jump start your nutrition, consider the 21 Day Detox, which starts next week.

This program isn’t about counting calories, or macros or even blocks. It’s about resetting your habits and your tastebuds so that when the 21 days are over, you are feeling better with no more sugar cravings or crazy energy fluctuations. You might also notice other benefits, like better sleep and concentration, reduced bloating and maybe even take some inches off!

Wednesday 1/2

For 3 cycles:
AMRAP in 4 mins of:
12 Dumbbell Hang Squat Cleans, 30/20 lbs
9 Push-ups
25 Double Unders
Rest 1 min between each cycle.

For each cycle restart the AMRAP.

Tuesday 1/1

Happy New Year!

As we move into a New Year, use this time to reflect on what you accomplished and what you didn’t. Those aren’t failures, those are opportunities to go back to the drawing board, to try again and to evaluate your priorities.


Monday 12/31

***9 AM Only***

New Year’s Eve WOD

The gym will be closed Tuesday


Saturday 12/29

Against a 6 Min Clock:
Run, 800 m
then in the remaining time,
AMRAP of: Overhead Squat, 115/75 lbs

Rest 6 Minutes

Against a 6 Min Clock:
Run, 800 m
then in the remaining time,
AMRAP of: Muscle-up

T-Shirt Time!

We are taking pre-orders for CrossFit SAC shirts until Jan 5th.

You can place your order through Push Press, or by clicking the buttons below.


Saturday 12/29

Against a 6 Min Clock:
Run, 800 m
then in the remaining time,
AMRAP of: Overhead Squat, 115/75 lbs

Rest 6 Minutes

Against a 6 Min Clock:
Run, 800 m
then in the remaining time,
AMRAP of: Muscle-up

Holiday Schedule:

Monday- 9 AM only
Tuesday - Gym Closed

Wednesday: Classes resume as usual

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