WOD June 30th

Strength:  5 x 3 Deadlifts


Run 800 Meters

20 Clusters 115/75 (Squat Clean into a Thruster; Touch Bar to Floor Each Rep)

Run 800 Meters

Core: Tabata Plank Holds

WOD June 29th

Strength:  7 x 2 Split Jerks (Rest 60 in between sets)


AMRAP for 15 Minutes of:

9 Deadlifts 155/100

12 Hand Release Pushups

15 Box Jumps

Core: 12 Turkish Get ups (As Heavy as Possible, 6 Each Arm)

WOD June 28th

To ALL CFSG Members and any one else maybe following our Programming ; We have some upcoming EVENTS in July

July 15th: CrossFit Games Pool Party!!!! Come Watch the CrossFit Games Finals in style at a POOL PARTY! Join us at Amber/Spencer’s House (Pic below)  from 11 am to Whenever. Address and Details to Follow Later.

July 22nd: Come act like a kid again and do Gymnastics in West Sac with coach Amber. Details to Follow Later

Strength: 1 x 20 Front Squats


4 Rounds of:

Row 250 Meters

12 DB Thrusters 45/25

Rest 1:1

Core:  60 Russian Twists

WOD June 27th

Strength: 5 x 10 Shoulder Press



Three year old Jeremy Bloniasz lost his life in a tragic accident
Thursday, July 6th, 2006. To Jeremy’s parents, Kelly and Jeremy, the
entire CrossFit family offers our deepest sorrow.

21-15-9 of:

Overhead Squats 95/65


Core: 100 Meter KB Farmers Walk x 2

WOD June 26th

Strength:  1×20 Back Squat


AMRAP in 12 Minutes of:

30 Double Unders

20 KB Swings 53/35

10 Wall Balls 20/14

Core:  10 Skin the Cats

WOD June 25th

Strength: 10 Minutes to Work on Power Cleans (work Light to Heavy in single reps, focusing on technique)


3 Rounds for Time of:

Run 200 Meters

10 Front Squats (start from Ground) 115/75

10 Burpee Box Jumps

Core: 30 Bar Roll Outs

WOD June 23rd

Strength:  Snatch Work (Spending 12 Minutes to Work on the snatch technique)


Run 400 Meters

30 Burpees

30 Chest to Bar Pullups

30 Ground  to Overhead  95/65

Core: Tabata Plank Holds

WOD June 22nd

Strength:  3 x 10 Deadlifts


AMRAP in 7 Min of:

Wall Balls 20/14

*Every Minute on the Minute perform 5 Burpees

Core: 12 Turkish Get ups (As Heavy as Possible, 6 Each Arm)

WOD June 21st

Strength: 5,5,3,3,1,1 Snatch Balance

3 Rounds for Time of:

20 KB Swings 53/35

12 Box Jumps

10 Toes to Bar

5 Squats Cleans 135/95

Core:  60 Russian Twists