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For time:
15 Deadlift (225/135)
50 Pull-ups
12 Deadift (225/135)
40 Pull-ups
9 Deadlift (225/135)
30 Pull-ups
6 Deadlift (225/135)
20 Pull-ups
3 Deadlift (225/135)
10 Pull-ups

“Nasty Girls”
3 rounds
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

Nasty Girls [wmv][mov]
Nasty Guys [wmv]/[mov]

Stacey is an intense athlete with an extensive competive background. At the Sac Town Throwdown, she did 75 GHD Sit-ups in 135 seconds – THAT IS WAY OVER THE SPEED LIMIT!!

It’s WOD time at the newest CrossFit Gym in the Sacramento region – CrossFit SAC. Sunday 3:00 pm, let’s go check out Dave’s box and put some sweat on the floor!

4755 Auburn Boulevard, Sacramento, CA 95842

Five Rounds for Time:
Run 400M
10 Wall Ball
10 Pull-ups

Geoff brought it big time at the throwdown. This guy is in shape!

One Time Only, This Thursday there will be a class from 6-7 AM

From the MidWestern Sectional
“THE AIR FORCE WOD”
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. 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 an he/she has completed all 20 reps.

Kelsey stepped-up at the last minute when Patrick had to skip the throwdown due to an injury. Solid work Kelsy!

Deadlifts
3-3-3

Then,
3 rounds
10 Squat Snatch Left (45/25)
10 Squat Snatch Right (45/25)
10 Knees to Elbows

Dumbell Snatch tri-panel [wmv]

Here they are, Team VictriX. Nice job Kelsey, Faith, Stacey, and Geoff. You guys rocked it at the first ever Sactown Throwdown hosted by CrossFit East Sacramento. Now it’s time to get ready for the 2010 CrossFit Games Sectional Competition March 27 and 28 in San Jose. There is no doubt, all 4 of you will do well!

21-15-9
Box Jump (24″/20″)
Sumo Deadlift High Pull (75/45)
Kettlebell Swing (53/35)

**Remember:
No classes on Saturday because we are at CrossFit East Sacramento for the Sactown Throwdown team competition. Stacey, Faith, Patrick, and Geoff are representing the V.
No classes on Monday 02/15/10
No morning classes on Tuesday 02/16/10
CrossFit SAC Grand Opening WOD and Open House on Sunday 02/21/10 at 3 pm
Body Fat Testing on 03/01/10 – register on white board
Member Dinner 2nd week of March
2010 CrossFit Games Nor-Cal Sectionals in San Jose on March 27 and 28

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

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

Power Clean…[wmv][mov]

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.