Crossfit East Sacramento's toughest women.... I love it!! Great job ladies...

The pain passes, but the beauty remains.

-Renoir

Strength: 5 X 1 Dead Lift

WOD: 21-15-9

Pull-Up / Push-Up

“Now and then it’s good to pause in our pursuit of happiness and just be happy.”
–Guillaume Apollinaire

Rest day!

Evidence is conclusive that your self-talk has a direct bearing on your performance.

-Zig Ziglar

Strength: 5X3 Press

WOD: Tabata Squats

Tabata Sit Ups

Tabata Push-Ups

12:00 Workout…combine tabata score from each three for total

Post total

Chandra banging out some pull ups

People spend their lives in service of their passions instead of employing their passions in the service of their lives.

–Sir Richard Steele

WOD: “Helen”

3 Rounds for time

400M Run

21 KB Swings @ 24K

12 Pull-Ups

Post Times

Does your back squat look like this?

Whatever you are, be a good one.
-Abraham Lincoln

Strength:  5 X 3 Back Squat

WOD:  3 Rounds for time

10 deadlifts @ bodyweight

10 Box Jumps

Scale weight to current fitness level.  Post loads and time.

Taking a break from scootin' around the Island of Cozumel.

Even too much sunshine can be devastating, while only with rain can growth occur. Accept both as part of the growing process in the garden of life.”

- Donald S. Neviaser

Rest Day!

Dutch Lowy and Chris Spealer showing what got them in true CrossFit games shape...funny photo taken from 2008 Games Website

It’s the little things that make the big things possible.  Only close attention to the fine details of any operation makes the operation first class.

J.Willard Marriott

One of many things I’ve read while trying to learn how to make CFLS a truly first class fitness location.

Strength: 5X3 Deadlift (Set a new 3-rep PR)

WOD: AMRAP 3:30

5 Wall Balls

5 Burpees

5 Push Press

Scale weight on wall ball and push press to current fitness level…but burn it down it’s only 3.5 minutes…fire the afterburners for 210 seconds

SL & The Schu's

Until you commit your goals to paper, you have intentions that are seeds without soil.

-Anonymous

WOD: 10 Rounds for time:

10 Squats

10 Russian KB Swings (arms to eyes)

10 Push Ups:

Post times

Pastor Dave taking tickets at the gun show

A vision is a clearly-articulated, results-oriented picture of a future you intend to create.  It’s a dream with direction.

-Jesse Stoner Zemel

Strength: Press 5X5 (Set a 5 rep PR)

WOD: For time:

21-15-9

Dumbell Hang Squat Clean*

Box Jump

(Rep rules..open hip flexors all the way on the jump…full range of motion with dumbells in the rack position) Scale weight to current fitness level

Post weights and times!!!

You can make your life whatever you want it to be.

Wally Amos

REST DAY

I have to say a big congratulations to CFLS’s Mike for popping the question and getting engaged to his beautiful girlfriend Trudi.  Mike is one of my oldest and best friends and I couldn’t be happier for them.  If the gym is open by the time they get married this fall…we will be closed that day