Friday 3/29

Against a 6 minute Clock:
Run, 800 m
With the time remaining: Max rep Ring Muscle-ups

Rest 6 minutes

Against a 6 minute Clock:
Run 800m
With the time remaining: Max rep Overhead Squat 115/75

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.

The sun’s out today - and SO ARE WE!

Thursday 3/28

Complete as many rounds as possible in 12 mins of:
3 Shuttle Runs
15 Sumo Deadlift High-pulls, 75/55 lbs

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.

Wednesday 3/27

Banded Bench Press 3-3-3-3-3-3-3-3-3-3
Bench Press Narrow Grip 3-3-3
2x20 DB Tate press
2x20 DB roll back press

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.

Why Conjugate days? Because we want to get you stronger— not just to increase your 1RM lift, but to build speed and explosiveness, which is one of the reasons why we use the bands. The accessory work during the last part of class is to help target and strengthen specific areas that are used in the lift and then the quick high-volume finisher helps to promote blood flow to the area that just got a little beat-up to help improve muscle healing, ie muscle building.

Tuesday 3/26

6 rounds for time of:

30 Double Unders
12 Wall Balls, 20/14 lbs

Feel like wall balls aren’t your thing?

We can’t coach height but we can coach technique.

With that technique you can bring the fight to the workout!

Check out the video below for some short people inspiration and show up ready to get after it today.

Monday 3/25

Monday 3/25

3 rounds for time of:
Row, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Deadlifts, 225/155 lbs

With the 2019 Open behind us…. we now return you to our regularly scheduled programming.

Buckle up.


Saturday 3/23

Saturday 3/23

8 AM:
9-15-21 reps, for time of:
Row (calories)
Power Snatch, 115/75 lbs

9 AM: 19.5

We hope you can stay a while after class. We are celebrating the end of the Open and CrossFit SAC’s 9 year anniversary with a BBQ/Potluck!

Hope to see you there!

Our original space in 2009.

Our original space in 2009.

Friday 3/22

Friday 3/22

Skill Work for 19.5 and something to make you breathe hard.


Thursday 3/21

Each for time: Run:
6x 400 m
Rest as needed between efforts.

Stick around after class or show up early to cheer on the 11 brave souls who will take on 19.5 immediately after it is announce. This is the last Open workout, some could call it the End Game.

Wednesday 3/20

Wednesday 3/20

3 rounds for time of:
20 Toes-to-bars
50 Double Unders
25 Push-ups
Bear Crawl, 50 ft


From Luke

My Top 20 Motivational Quotes

These quotes are a major piece of my metal process during workouts, as well as throughout each day.

Take them or leave them but they have really helped me push through some rough patches or tough

workouts. (Not in any specific order)

1. “If you don’t sacrifice for what you want, what you want becomes the sacrifice”

2. “Don’t Limit your challenges, challenge your limits”

3. “I survived because the fire inside me burned brighter than the fire around me”

4. “What comes easy won’t last, what lasts won’t come easy”

5. “If it doesn’t challenge you, it won’t change you”

6. “When you feel like quitting, remember why you started”

7. “When you want to succeed as bad as you want to breath, then you will be successful”

8. “today I will do what others are not willing to do, so that tomorrow I can do what others cannot


9. “It’s not about how hard you can hit, it’s about how hard you can get hit and keep moving


10. “A river cuts through a rock not because of its power, but because of its persistence”

11. “if you can’t stop thinking about it, don’t stop working for it”

12. “People who believe they will succeed and people who believe they will fail are both right”

13. “Don’t look back, you’re not going that way”

14. “Only you can change your life, no one can do it for you”

15. “At first people will ask why you are doing it, later people will as how you did it”

16. “The hardest person to beat is the one that refuses to quit”

17. “Leaders don’t create followers, they create more leaders”

18. “Limits exist only in the mind”

19. “If size really mattered the elephant would be the king of the jungle”

20. “The man who moves mountains begins by carrying away small stones”

Again, take them or leave them, but for me, these are quotes that I always have in the back of my mind.

I try and love my life by these quotes and it helps me to stay in the right mind set each and every day.

Pick your favorite one and try it out in your next workout. See you all at the gym!

Tuesday 3/19

Tuesday 3/19

Hang Power Clean 3-3-3-3-3
Hang Power Clean 1-1-1-1-1


Skill Work
As many reps as possible in 5 mins of:
Deficit Handstand Push Up, pick height


Inside and out of your comfort zone.

CrossFit is all about new challenges. We take on new tasks so that we can grow is athletes and people. Sometimes the new task we're looking to achieve seems very overwhelming. This could be anything from a PR snatch to muscle up or even a double under.

And in order to get this new breakthrough, we'll try to align the stars as best as we can to set ourselves up for the best chances of success. For example that special jump rope that turns perfectly. Or that barbell that seems to spin faster than the others. That one pull-up bar that's the perfect height when you jump to it or that one corner at the gym when you seem to have the best attitude.

Now, this is all well and good we're trying to challenge ourselves for new breakthroughs. But after a while those helpful tidbits become crutches. And without are special gloves or special bar or special ropes we are unable to even willing attempt to achieve our objective because things are no longer perfectly set up. Too many times have I seen people refuse to do a workout because they couldn't get the Speal bar that they wanted. Too many times have I seen people give up on a movement because the first two tries with equipment that they're not used to didn't go exactly the way they'd hoped.

If you're looking to grow as an athlete or even as a person, consider not adding more weight or taking bands off. Sometimes it's simply about getting outside your comfort zone. Try something new!!! The Echo Bike. The regular pull up bar. Somebody else's rope. A way to truly challenge yourself without everything being perfect. Cuz let's be real, out in the world seldom does everything happened exactly the way you want it to and it's all about preparing for the unknown and unknowable that really makes us push harder and really grow.


Coach Calvin 

Monday 3/18

Monday 3/18

For Time:

42 Medball cleans
21 BW Bench press
30 Medball Clean
15 BW Bench Press
18 Medball Clean
9 BW Bench Press


On the minute for 7 minutes:
5 Strict C2B pull up


Some words of wisdom from our friends at Brute Strength:

Good athletes do a lot of work. Great athletes do all the work asked of them.

Good athletes have logical excuses for when things don't go their way. Great athletes don't make excuses. They actively seek out ways that they can be BETTER.

Good athletes compare themselves to others. Great athletes hold themselves to a higher standard: their full potential.

You could replace the word "athlete" with anything really. Executive, Mother, Human Being. Do what you NEED to do, take accountability, and focus on your own actions and progress. You will be happier/more successful for it.

Saturday 3/16

For those not doing 19.4:
Complete as many rounds as possible in 15 mins of:
Farmer Carry, 70/53 lbs, 200 m
Handstand Walk, 50 ft
20 GHD Hip Extensions


For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

For scaling options and movement standards, please refer to the Workout Description.

Friday 3/15

Friday 3/15



Skill work to prepare for 19.4

Anthony 19.3.png

Thursday 3/14

Thursday 3/14

Complete as many rounds as possible in 12 mins of:
6 Dumbbell Power Cleans, 45/35 lbs
12 Box Jump Overs, 24/20 in
50 Double Unders

Bummed the Open is Almost Over?

Rogue invite.jpg

Check out the Rogue Invitational Qualifier!

The Online Qualifier is takes place April 3-8 and the top 10 Men and Women will earn a spot to compete in the CrossFit sanctioned Rogue Invitational. For most of us, just like the Open, this is for fun. The workouts will be announced and released via Beyond the Whiteboard. Registration is $20, or $35 to register and get an event shirt!

For more info and to register, click here.

Wednesday 3/13

For time:
50/40 Row Calories
15 Muscle-ups
10 Deficit Handstand Push-ups, 8 in

Many people get started with a new fitness routine because they want to lose weight. But weight isn’t everything, though we are often lead to believe it is. Sure, maintaining a “healthy weight” is important, being able to run, move your body weight effectively, sit down and get up off the coach on your own is just as important.

Tuesday 3/12

Tuesday 3/12

5 rounds for time of:
7 Dumbbell Burpee Ground-to-Overheads, 45/35 lbs
2 Rope Climbs


As many reps as possible in 5 mins of:
Deficit Handstand Push Up, pick height

Monday 3/11

Banded Back Squat 10x2 at 50% 1RM
Back Squat 3-3-3
Single Leg Hip Bridge 3x20
Weighted GHD Hip Extension 3x20
Banded Good Mornings 1x100

Lifting Weights As You Age Cuts Your Risk Of Early Death By 46%

The secret to a longer life may be a barbell: Strength training as you age reduces your risk for death, according to a new study from Penn State College of Medicine.

Researchers surveyed people age 65 or older about their exercise habits and then tracked them for 15 years. Nearly a third of the study participants died during that period.

Less than 10 percent of the subjects strength trained, but those select few were 46 percent less likely to die during the study than everyone else.

Sure, you could say that older folks who lift must be in better health to begin with. But even after adjusting for BMI, chronic conditions like diabetes and hypertension, and habits like total physical activity, drinking, and smoking, lifting was linked to a 19 percent reduced risk of death.

Strength training can keep you active and independent in your golden years, says study author Jennifer Kraschnewski, M.D. Not only does it strengthen your muscles, resulting in better stamina and balance, but it also increases your bone density. 

Together, those factors reduce your risk for falls and fractures—major causes of disability for older people. 

To continue, click here.

Saturday 3/9

For time:
200 ft Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs
50 Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
50 Strict Handstand Push-ups
200 ft Handstand Walk
Time cap: 10 mins

For more information about movement standards and scaling options, click here.

Friday 3/8

Or Skill work related to 19.3 if doing it Saturday.

Created Happiness.jpg

Thursday 3/7

Thursday 3/7

4 Rounds each for time:
Row 500 m


Come cheer on Ian and Johnny as they go head-to-head for 19.3!