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Sunday, January 27th

sactown throwdown1


Congrats to everyone who competed at the SacTown Throwdown yesterday!! Mike, Ryan, Kaitlyn and Marissa rocked it in the Novice division, Nancy, Erica, Terry and Steve (our friend from CrossFit Solano) did an amazing job in the Masters division and Corey, Sophie, Drew and Kirsten represented CFD for the Open division. Just as important as our teams competing were those that came out to cheer everyone on! You guys make all the hard work a little easier! CFD had a great crowd out and it was such a blast to get to hang out with everyone.  Thank you to everyone who came out and to all of you who competed, you should all be very proud of yourselves. Everyone did so great!! Here are some pics from today. Sorry I wasn’t able to get everyone, there was a lot of running around to catch what we could of everyone competing with multiple workouts running simultaneously all day! 

sactown throwdown1

sactown throwdown2

Strength/Warmup

Weighted sled pushes and/or pulling and sandbag carries.

WOD

Half “Murph”

800M 
50 Pull-Up
100 Push-Ups
150 Squats
800M Run 

Partition the Pull-Ups, Push-Ups and Squats as needed.