October 24, 2013

Posted: October 24, 2013 by Jason in WODs

Good morning everyone! Our competition is only days away! I hope all you guys can come out this Saturday to our Natomas location and check it out! Until then here is today’s WOD:

Buy-in: Row 750m

3 rounds

30 squat cleans 95/65

30 hr pushups

Cash-out: Row 750m



October 23, 2013

Posted: October 23, 2013 by Jason in WODs

Got a nice little wod for you guys today!


5 rounds

Sprint 100 yards

Rest 1 minute

WOD : 5 rounds

5 deadifts 315/205

10 toes 2bar

15 abmat situps

20 Double unders

October 22, 2013

Posted: October 22, 2013 by Jason in WODs

Hey guys! Been gone for awhile but we’re back! Make sure to subscribe to get all the updates! Remember no class this Saturday due to our competition at the Natomas location. Come on down to support your fellow athletes and get a taste of what a crossfit competition is all about!

Today’s workout:


2 back squats every minute on the minute for 15 mins increasing weight every minute


Run 700m

50 kb swings 70/50

40 burpees

Run 350m

30 kb swings 70/50

20 burpees

Run 700m


Posted: March 15, 2013 by Jason in WODs

Run 400m… BACKWARDS!

Teams of 4/Relay:
20 min AMRAP

Run 400m
Power Clean 205/125
KB Swing 70/53

Max reps at each station. Rotate when runner has finished 400m run. Score is total reps, so keep a running tally at each station.


We have an Instagram! Follow us: @crossfitgoldwoodland

We also added a 6:30 pm class on Friday back to our schedule. Next week we will have a 1:30pm class on Tuesday/Thursdays. More opportunuties to WOD!

Have a great weekend everyone!

1st WOD in the new box!

Posted: March 11, 2013 by Jason in WODs

EMOM 14 min
Even: 10 SDHP 95/65
Odd: 10 Push Press 95/65


30 Clean & Jerks 155/105

Tune in this Wednesday @ 5pm for week 2 of the Open!

Camille vs. Annie



Posted: March 10, 2013 by Jason in WODs

Hey guys!

Heads up… WE ARE MOVING EFFECTIVE TOMORROW, Monday March 11th. We are now located at:

2061 Freeway Drive Suite D

It is right off Rd. 102 before Fitness Systems Gym. Please spread the word!


Posted: March 5, 2013 by Jason in WODs


15 min practice of handstand walks, muscle up transitions, rope climbs or one of your weaknesses



7 rounds for time:

3 Forward Rolls
5 Wall Walks
7 T2B
9 Box Jumps 30/24


FYI— The first Open WOD will be announced tmrw night!!