Feb Fran Fun

Workout of the Day for Tuesday 02/09/10

“Fran”
21-15-9
Thruster (95/65)
Pull-up

Not Ordinary

Workout of the Day for Monday 02/08/10

Power Clean
1-1-1-1-1-1-1

Power Clean…[wmv][mov]

Face the Facts

 Workout of the Day for Friday 02/05/10

Three rounds for time:
12 Muscle-ups
75 squats

Fridays are athlete’s choice. Work on skills, oly lifting, gymnastics progressions, time trials, or make-up a workout you missed (like the 100 Burpies for time).

Team 1630 – Another day, another WOD in the logbook.

The Future

Workout of the Day for Thursday 02/04/10

Five rounds for time:
Run 400 m
50 Sit-ups

Team 8 – Always Ready to Rock

One Exercise to Rule Them All

Workout of the Day for Wednesday 02/03/10

100 Burpies

Here is an article from the website The Art of Manliness

When I played football in high school, my offensive line coach had an exercise he liked to use on us for punishment. When we were caught screwing around or didn’t respond with “sir” or didn’t hustle in-between plays, Coach Chamlee had to say just four words to elicit an audible groan from the offensive line: “Get your feet moving.”

Those four words marked the beginning of one minute of pure hell. It was burpee time.

The Benefits of Burpees

The burpee is the ultimate full body exercise. There’s a reason why football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts. Just one simple movement tests both your strength and aerobic capacities. Below we go into a few more details on the benefits of the burpee:

Strength. The burpee is a full body, strength training exercise. With each repetition, you’ll work your chest, arms, front deltoids, thighs, hamstrings, and abs. Trust me. Your legs will feel like they’re pumping battery acid after you complete a set of burpees.

Fat burning. Because you’re using your full body when doing burpees and because they’re such an intense workout, the burpee is one of the best exercises to burn fat. Studies have shown that high intensity exercises, like burpees, burn up to 50% more fat than conventional strength training exercises. They’ve also been shown to speed up your metabolism which helps you burn more calories throughout the day. If you’re looking to get rid of that spare tire, step off the elliptical machine and start doing burpees.

Conditioning. Many men today spend hours a week in the gym sculpting washboard abs and bowling ball biceps. While those muscles look nice, they don’t do much for you when you have to split a giant pile of wood or even save your own life. Burpees are an effective exercise for developing the conditioning and endurance, the manly vim and vigor to tackle any challenge. They’re also a great exercise to include in football conditioning drills.

Party at the neighbors!

Workout of the Day for Tuesday 02/02/10

Complete seven rounds for time of:
10 sumo deadlift high pulls (M:95#/W:75#)
10 ring dips

SDHP-Ring Dip WOD, Freddy C. vs OPT…[wmv][mov]

Our neighbors, Premier Graph-X are having a grand opening party on Thursday from 3:00 – 7:00 pm so before our after your workout, wander over next store and check out their shop. Premier Graph-X can do a lot of stuff, embroidery, digital printing, silk screen printing, heat set printing, sand carving, signs and vinyl lettering, promotional items, etc.

http://www.premiergraphx.net/

Nutrition, No Sugar, and Softball Conditioning

Workout of the Day for Monday 01/31/10

“Nancy”
Five rounds for time:
Run 400 meters
15 Overhead Squat (95/65)

Have you met one of our newest members, Janelle. I expect her to show up on the leader board real soon. She is a great resource for our community. Not only is Janelle a Level 1 certified CrossFit Trainer, but she is also Certified Nutrition Consultant. Her website is www.janelledeeds.com . Check out her website and if you know someone who would like to utilize the services of a nutritional consultant, make sure you let them know about Janelle.

Are you taking your nutrition as seriously as you are taking your workouts? John C. is. He just wrote a new goal on the board - 30 days without any sugar. Now that is legit! John, I know you can do it. Let John know you are rooting for his success every time you see him. And what about you – is there any reason you can not join him for a NO SUGAR MONTH OF FEBRUARY?

You don’t want to mess with this team! Roseville Heat, getting ready for the season with sport specific workouts powered by CrossFit VictriX. Their softball training consists of speed & agility work, core training, explosive power, endurance training, basic weight training/strength building, and of course, some customized crossfit workouts!

2 Weeks to Throwdown

Workout of the Day for Saturday 01/30/10

“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Tim tackles Daniel while EJ completes Annie.

Get Creative With Your Training!

Workout of the Day for Friday 01/29/10

Annie
50-40-30-20-10
double unders
situ-ups

Annie is the prescribed workout of the day, but Fridays are athlete’s choice. You can create your own workout, make-up a workout you missed, hit a favorite benchmark, attack a goal, or lift heavy. The gym will be open from 4:30-6:30.

God Says How Long, You Say How Well

Workout of the Day for Thursday 01/28/10

Snatch 1-1-1-1-1-1-1 reps

Snatch: Three Pulls, Coach Burgener…[wmv][mov]
Let’s take Mike Burgener’s advice and “get aggressive”.

God says how long you will live, you say how well. Do all you can to ensure your next 30, 40, or 50 years will be high quality years. What you are doing now, with your every day activities of exercise and nutrition is one of two things. Either it is a health investment that will pay a nice return, or it’s a health debt that when the bill finally arrives, it’s probably to late. Making smart choices throughout each day will insure, as much as is up to you, that your future is high quality.

Daniel

Workout of the Day for Wednesday 01/27/10

“Daniel”
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. First Posted 15 June 2006

 

Burpee Penalty – See Below

**Wednesday th 27th, there will be two morning workouts, one at 6-7 am and one at 8-9 am and they will be inside Arena Softball (across the parking lot – entrance on other side of building). There is a chance you will be on tv since Fox 40 will be filming some of their morning show there. If you have a CrossFit shirt, wear it!!**

Workout of the Day for Tuesday 01/26/10
Row 5000 meters for time

Athletes waiting for a rower will work the Bear Complex
Watch this video:
Bear Complex WOD…[wmv][mov]
If you show up without having watched the video – 30 burpees will be added to your warm-up. Can you name the song and artist?

**Wednesday**

Wednesday th 27th, there will be two morning workouts, one at 6-7 am and one at 8-9 am and they will be inside Arena Softball (across the parking lot – entrance on other side of building). There is a chance you will be on tv since Fox 40 will be filming some of their morning show there. If you have a CrossFit shirt, wear it!!

Stay Balanced

Workout of the Day for Monday 01/24/09

Complete as many rounds as possible in 12 minutes of:
5 snatch grip deadlifts
5 hang power snatches
5 overhead squats
Run 100m (if raining, 30 double unders)

Remember Why You Train – Big Picture

Workout of the Day for Saturday 01/23/10

Complete as many rounds as possilble in fifteen minutes of the following triplet:
10 Kettlebell Swings (70/53)
200 meter Run
10 Wall Ball

Remember Why You Train, The Big Picture – Time in the gym is a means to an end, not the end in itself. Most of us have big reasons why we do what we do at the gym, so make sure you remind yourself every once in a while what it is.

Carpe Diem

Workout of the Day for Friday 01/22/10

Complete Three Max sets of each:
Bodyweight Bench Press
Bodyweight Front Squat
1.5 Bodyweight Deadlift

In no particular order, and not for time. Use a weight you can get over 10 reps for. Finish  with a time trial on the rower, on the run, or with double unders.

Friday’s are athlete’s choice. You are welcome to select an alternate WOD.

Carpe Diem – Life’s to short to waste time doing stuff you don’t like.

Driven

Workout of the Day for Thursday 01/21/10

“Tyson Tabata Mash-up”
4 minutes of:
20 seconds pull-ups
10 seconds rest
20 seconds push-ups
10 seconds rest
Then,
4 minutes of:
20 seconds sumo deadlift high pull
10 seconds rest
20 seconds wall ball
10 seconds rest
Then, Repeat.

No rest. 16 minutes straight through. 100% effort every set.

Volunteers Needed at Nor Cal Sectional

Workout of the Day for Wednesday 01/20/10

“Diane”
21-15-9
Deadlift (225/155)
Handstand Push-ups

The NorCal Sectionals are fast approaching and help is needed. As of 10 days ago, there are almost 400 competitors registered for the event. With all these competitors there is huge need for volunteers. We will need judges, registration help, set up and clean up help, and everything in between. If you are not competing and want free admission and a t-shirt as well as be a part of history register to volunteer. You can do so here! Thanks for your help, we are going to need it.

Short and Sweet Bodyweight Blaster

Workout of the Day of for Tuesday 01/19/10

3 rounds for time:
21 pull-ups
21 ring dips
50 squats

Between Workouts

Workout of the Day for Monday 01/18/10

Five rounds for time:
15 Thrusters (135/85)
Run 400 meters

Saturday’s Crew was Focused and had a Great Workout

Your workouts at CrossFit VictriX are an extremely important part of your pursuit of health and fitness. But your success depends on what you do between your workouts just as much as it depends on your workouts. There are several areas of your life that have just as much (if not more) of an impact on your health and fitness then just your workouts. Sleep, stress, diet, alcohol, medications, career pursuits, and your social life all have a major impact on your overall health. If you are out of balance in any of these areas, the benefits from your time in the gym can be minimized. As you examine your athletic weaknesses, don’t forget to examine the rest of your life, being aware of areas that have become out of balance. CrossFit is the best fitness development program in existence. But it is not a miracle program. There is no substitute for consistent and hard work. ultimately, your ability to reach your potential has a lot to do with your consistency in maintaining balance in all areas of your life. Accepting the responsibility you have in your own success is part of a mature approach to health and fitness.

Stay in Motion

Workout of the Day for Saturday 01/16/10

10-9-8-7-6-5-4-3-2-1
Power Clean (135/85)
Run 200

It’s Friday!

Workout of the day for Friday 01/15/10

For time:
21-18-15-12-9-6-3
Pull-ups
Handstand Push-ups

Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.

Friday’s are athlete’s choice day. You are welcome to crush the work out above which appeared on crossfit.com on Dec 16, 2009, or you can select a workout that you missed, have wanted to attempt, or even make up your own workout.

Find Your Stride

Workout of the Day for Thursday 01/14/10

Overhead Squat
3-3-3-3-3

then, finish with

Turkish Get-ups
15 each side
(skill work – not for time, play with weight)

Lot’s of new members lately – it is great to have all of you. We are two weeks into the new year. Your survived the holidays, now it’s time to find your stride. Build your momentum, get your body used to your new schedule. Listen to your body, take rest when needed, get your sleep, and you’ll do great. Don’t get greedy with your progress, steady and consistent with a long-term view works best.

Let’s talk nutrition, show me your food log or join our Facebook group called “I ate this”.

Here is a tip. When you see a workout like above, prepare yourself by watching some demo’s on CrossFit.com (on the left, click on exercises and demo’s).

Keep up the good work!

Fight Time

Workout of the Day for Wednesday 01/13/09

“Fight with Swings & Burpees”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Repeat for 3 rounds. The stations are:

1. Wall-ball
2. Sumo deadlift high-pull: 75/45 pounds
3. Box Jump: 24″/20″  
4. Kettle Bell Swings: 53/35 pounds
5. Burpees

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

“Uh, OK”: http://www.milkquarious.com/#/bonus/trailer

Go Heavy

Workout of the Day for Tuesday 01/12/10

“CrossFit Total”
Back Squat, max load in three attempts
Press, max load in three attempts
Deadlift, max load in three attempts

Total the maximum load lifted in each of the three exercises for the score.

The CrossFit Total
By Mark Rippetoe
Download the PDF article.

Orange County Throwdown

Workout of the Day for Monday 01/11/10

“Fran Light”
21-15-9
Thruster (75/45)
Pull-ups
Run 200 m / Row 250 m

The Orange County Throwdown was a blast. Lilia and I met a lot of cool people, participated in some grueling workouts (2 on Saturday, 2 on Sunday), and enjoyed soaking in that Southern California atmosphere. I’ll write-up my experience soon and post it here. For now you can check out information and pictures on the Orange Coast CrossFit blog: http://orangecoastcrossfit.com/

oc-throwdown-final-results

Gary Baron, from Lincoln, came in 5th! Valeria Calhoun (14 years old), from Rocklin, won the women’s intermediate division! I survived all four workouts and you can bet I am sore!

If you get a chance to participate in a CrossFit event, it’s probably the most amazing sports atmosphere you will ever experience. It will probably be the most fun working out you will ever have. We have the Sac Town Throwdown Affiliate team competition coming up on Saturday Feb 13 – I need final confirmation on who wants to be on a team. It’s $50 per team and a team is made of 2 men and 2 women. We also have the Nor Cal Sectional Qualifier for the CrossFit Games which is open to ALL who want to participate. CrossFit is for all athletes at all levels. Everyone should take advantage of the opportunity to workout out in a Constantly Varied setting like one of these events. It will add another element of excitement, anticipation, and intensity to your effort.

Yes, it is a competition, but more importantly, it is seeing what you are made of, challenging yourself, and ultimately – it is just you against the workout…

Here is a picture of me and Gary during the first workout – “Exponential”. I am in the red shirt on the pull-up bar and Gary is in the black shirt next to me.

Row 2,550 Miles from Canary Islands to Antigua

***Important Schedule Information: The Saturday morning 830-930 am class is cancelled this week. CrossFit East Sacramento has extended an invitation to CrossFit VictriX athletes during their regularly scheduled class times on Saturday morning of 830 – 1000 and 1000-1130. Go say “HI” to our CF family and get your WOD in.***

You thought the 2000 meter row was hard? Check this out:

http://theadventureblog.blogspot.com/2010/01/woodvale-challenge-is-underway-finally.html

The Woodvale Challenge is Underway, Finally!

After several false starts, the Woodvale Ocean Rowing Challenge finally got underway today, with the original Atlantic Rowing Race launching from the Canary Islands, located just off the coast of northwest Africa. The contestants, competing in solo, double, and quadruple person categories, will now race to Antigua in the West Indies of the Caribbean Sea.

The competitors will be carrying supplies for up to three months at sea, as they row the more than 2550 miles across the ocean, burning as much as 10,000 calories per day. All told, there are approximately 30 boats competing in the event, with the teams with two and four members rowing non-stop, 24/7, to reach the finish line.

You’ll be able to follow along on the action at the race’s official website, and through the (what else) Twitter feed at @AtlanticRowRace. On the website, you can track team progress, view photos, and get the latest news on events happening out on the water. For a more personal look at what is happening, check out the personal blog of Pete Van Kets, a South African competing in the solo category.

The race was actually set to get underway in mid-December, but thanks to continued waves of bad weather, the start was postponed multiple times. It seems like the weather window has finally opened however, and these tough, adventurous rowers, are now out on the water, and steaming towards the heart of the Atlantic.

Good luck to all involved.

Slow Methodical Ideal

***Important Schedule Information: The Friday afternoon (430-530 and 530-630 pm) and the  Saturday morning 830-930 am classes are cancelled this week. CrossFit East Sacramento has extended an invitation to CrossFit VictriX athletes during their regularly scheduled class times on Friday afternoon and Saturday morning. Check their website for times.***

Workout of the Day for Friday 01/08/10 (6-7 am Only)

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings – one pair hung app. 8′ off the ground and the second 4″ off the ground.

L-Sit Lift

***Important Schedule Information: The Friday afternoon (430-530 and 530-630 pm) and the  Saturday morning 830-930 am classes are cancelled this week. CrossFit East Sacramento has extended an invitation to CrossFit VictriX athletes during their regularly scheduled class times on Friday afternoon and Saturday morning.***

Workout of the Day for Thursday 01/07/10
Thank you OPT…
“exponential”
7 rounds for time;
5 squat clean thruster
10 toes to bar

Eeach round, the weight for the thruster increases by 10#, it is the athletes responsibility to change the weight per round, toes to bar is part of shoe touching the bar starting from a dead hang; thruster starting weight for guys is 95# increasing to 155# by 7^th round, gals starting weight is 45# increasing to 105# by 7^th round. Level 2 Men 95-125 (5# increase), Women 45-75#(5# increase). Level 1 Men 45-75#, Women Dumbells.

Tuesday at 4:30 – post WOD

Here is some homework:

All Snatch Work

Workout of the Day for Wednesday 01/06/10

Snatch
5-5-3-3-1-1-1

Learning to Snatch, Coach Burgener…[wmv][mov]
Snatch: Arms, Coach Burgener…[wmv][mov]
Snatch Balance-Finding Max Analysis…[wmv][mov]
Snatch Foot Position, Coach Burgener…[wmv][mov]
Snatch Instruction, Coach Burgener…[wmv][mov]
Snatch: Jump and Land, Coach Burgener…[wmv][mov]
Snatch: Three Pulls, Coach Burgener…[wmv][mov]

Team 6 – Full House

Workout of the Day for Tuesday 01/05/10

2008 CrossFit Games Workout
Five rounds for time:
5 Deadlift (275lbs men, 185lbs women)
10 Burpees

Monday at 6 am – getting it done: http://www.facebook.com/video/video.php?v=1284981975117&ref=mf

08 Games Thruster Pull-up Workout from “Sisu” – The Mikko Salo Documentary preview – video [wmv] [mov]

Body Fat Test – Cancelled

*** Unfortunately the mobile Body Fat Test van is not able to keep their appointment with our gym. All body fat testing appointments scheduled for this afternoon have been cancelled. I am actively seeking alternative testing methods and will re-schedule as soon as possible.***

Workout of the Day for Monday 01/04/10
Three rounds of:
Run 800 meters
21 Power Cleans (155/95)

Goal Power
Some tips on adding power to your goals:
1. Own Your Goal – Your goals are your own personal and unique targets. You shouldn’t let others set your goals for you, they should be your own.
2. Set A Date – Goals should have dates. A goal without a date is wishful thinking. It is much easier to see and make progress when a date is set.
3. Focus On Progress - You have to stay focused and dedicate the resources required to reach the goal. Eliminate distractions. Quit doing things that slow down your progress.

2010 – Year of _____

***Important*** I was just notified by the body fat testing operator that his truck is out of service so the test is cancelled. I am exploring other options and will get this back on the schedule as soon as possible. For now, it’s cancelled.

Workout of the Day for Saturday 01/02/10 at 830-930 AM

Three Rounds of the following:
20 Sumo Deadlift High Pull (95/65)
20 Wall Balls
20 Pull-ups
20 Push Jerk/Press (95/65)
20 Burpees
200 Meter Row/Run

2010 – Year of Victory

What will be the theme for your next year? 2010 – Year of _____  . You fill in the blank. Will it be a Year of New Beginings, Year of New PR’s, Year of Education, Year of Foundations, Year of Battle, Year of Breaking Chains, Year of the Family, …..the possiblities are endless. It comes down to you deciding what the year will be – God willing and in as much as depends on you. At CrossFit VictriX, this will be a year of Victory. Athletes (we are all athletes) will be setting BHAG’s (Big Hairy Audacious Goals) and achieving them. We all will be gaining momentum, knocking down challenges, and making it happen in 2010. Forget past failures and regrets – remember yout accomplishments, your achievements, your victories. Look how far you have come and how much progress you have made already! Now set your gaze on the the landscape of 2010, map out the route, set your compass, put one foot in front of the other, and move forward into 2010 – Year of _______ …nothing can stop you.

Get Ready For Your Best Year Yet

Workout of the Day for Thursday  12/31/09

Run 2000m
Every minute, stop and do:
a. 15 Squats
b. 15 push-ups
alternating the exercise every minute

Come in on Saturday from 8:30-9:30 AM for the first CrossFit VictriX workout of the 2010 year.

On Monday the 4th, the mobile water tank body fat test will be at CrossFit VictriX. There are still a few spots available between 3 and 7 pm if you are interested in getting the $39 body fat test send me an email or sign up on Saturday. There will be some post WOD snack items on Monday.

Setting Goals for 2010

***Schedule Information***
The following classes are cancelled this week,
Thursday: 430-530 and 530-630
Friday: All classes cancelled

Regular Class Schedule Returns Starting Saturday 01/02/09  @ 830-930 AM

Workout of the Day for Wednesday  12/30/09
(All Classes On: 6-7 AM, 430-530 PM, 530-630 PM)

Front Squat 3-3-3-3-3

 
Setting Goals for 2010 by Justin A.
Did you reach the year-end goal you wrote on the whte board? If you did, congratulations, job well done. If you did not, assess why. Was it a reasonable goal? Did you stay focused? Let a missed goal be a chance to learn. If you got close, keep pushing and get it. The goal area on the white board is a permanent fixture. Feel free to add you goals there!
Since the turn of the new year is a time of reflection and resolutions for so many people, here are some simple and general goal setting guidelines. You have probably heard these before, and guess what, they work!
1. Be Specific, Make it Measurable, Give it a Date - Vague goals lack energy and the ability to measure progress. Sometimes the more vague a goal, the more overwhelming it can be. The more specific and measurable the goal, the easier to mantain forward progress in achieving that goal. Give a goal an accomplishment date and it’s easy to see if you are on track for success or need to adjust the plan.
2.  Make Your Own Goals – Goals should be personal. You shouldn’t let others set your goals for you. Take ownership of your own goals!
3. Write it Down – Commiting to a goal by taking it out of your head and putting it in writing makes the goal more real. The more public you can make your goal, the more motivation you will have to make it happen.
At CrossFit Victrix, we tend to focus on health and fitness goals through exercise, nutrition, and recovery. But realize, a disciplined and balanced life in all areas is more useful then success in only one! If you get in a goal setting mode, expand it outside of your physical body into other areas. Here are some examples of other areas:
Spiritual
Marriage / Dating 
Family 
Community
Career
Emotional
Financial
Mental
Here’s to 2010. May the pursuit of your goals be relentess, unwavering, and successful!

Move Forward

***Schedule Information***
The following classes are cancelled this week,
Tuesday: 530-630
Thursday: 430-530 and 530-630
Friday: All classes cancelled

Workout of the Day for Tuesday 12/29/09

“Joshie“
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

These are squat not power snatches.

Some travelling CrossFitters came by last week and had a fun workout!

Set the Compass

Workout of the Day for Monday 12/28/09

“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Cast a Vision

Workout of the Day for Saturday 12/26/2009 at 8:30 – 9:30 AM

Three rounds of:
Run 400 m
21 Kettlebell Swings (53/35)
15 Wall Ball (20/14)

Merry Christmas 2009

The next workout will be on Saturday 12/26/09 from 8:30 – 9:30 am.

A CrossFit Moncton Christmas Carol (sung to the tune of Jingle Bells)

Lunging through the gym
Pulling a weighted sleigh
Over the hills we run
Grunting all the way
Med balls on the wall
Making people white
Oh what fun it is to sing
A workout song tonight

OH! Kettlebells, Kettlebells
Swinging all the way
Oh what fun it is to puke
In a dumpster around the way, HEY!

Kettlebells, Kettlebells
Swinging all the way
Oh what fun it is to puke
In a dumpster around the way

A day or two ago
I thought I’d test it out
To see how far I’d row
Without me passing out
Laying on the floor
With pain in my side
This CrossFit stuff is hardcore
And boy my legs are fried

OH! Kettlebells, Kettlebells
Swinging all the way
Oh what fun it is to puke
In a dumpster around the way

Sactown Throwdown Announced

Workout of the Day for Wednesday 12/23/09

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
For Max Loads

“Sacrifice” by Darren Doane – video … [wmv] [mov]

CrossFit VictriX will field at least one team. If you are interested, sign up on the white board at the gym. CrossFit VictriX will pay the entry fee, all you have to do is work your butt off.

Get ready for Sacramento’s first major CrossFit Affiliate competition presented by CrossFit East Sacramento.  The “Sac-Town Throwdown” will be an all day two event team challenge, held on Saturday, February 13, 2010 @ 9:00 AM.  Teams will consist of 2 men and 2 women who all train at the same facility, and all affiliates within driving distance will be invited.  Multiple teams from each facility may register for the event, but the event will be limited to the first 25 teams to register.  Cost per team is $50 and will cover competition, food, beer, and an award to the winning team.  Spectators are required to register also for $5 and will get fed and beered as well.  The workouts will be scaled for any ability level and all ability levels are encouraged to participate.  Team captains will register for their entire teams.  Register early to ensure that your team has a spot.  Early registration is required for teams and encouraged for spectators.  Spectator price will be $10 after Feb 1st or at the door, so get on it.

Click here to download event flyer