Box Jumps for Breakfast

Posted by Chad Satterfield in WOD on 08 25th, 2009 | 6 Comments

CrossFit_Brandon_box jump

Brandon and Nate start their morning right with a bowl of box jumps!

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08/25/2009 WOD:

AMRAP in 25 minutes

5 Ring Dips

10 walking lunges each leg

15 KB/DB Swings (53/35)

The Monday Blahs!

Posted by Chad Satterfield in WOD on 08 24th, 2009 | 3 Comments

CrossFit_Alex_pain

Alex tries to recover from Saturday’s thruster-burpee WOD.  Alex comes to ARCFit with a background in amateur boxing and has really been attacking the WODs hard.  Great work so far, keep on pushing it like you have been and you’ll be competing with some of our top athletes real soon.

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08/24/2009 WOD:

400 meter run

21-18-15-12

Double Unders

Pull-ups

Box Jumps

400 meter run

For Time

Rip it, and leave those Monday blahs behind you!

Core Strength

Posted by Chad Satterfield in WOD on 08 21st, 2009 | 6 Comments

CrossFit_Gina_OH lunge

Gi-nah shows off some serious core strength as she performs weighted overhead lunges.  Hell yah G!

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Speaking of strong cores…

08/21/2009 WOD:

25 knees to elbows

25 floor wipers

25 sit-ups

25 hollow rocks

25 back extensions

25 GHD sit-ups

25 mtn climbers

25 caterpillars

Just get it done!

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Don’t forget to make your donation to register for Fight Gone Bad IV, hosted by CrossFit East Sacramento.  September 26th is right around the corner and we want to have a great showing of ARCFit athletes that day for this worthy cause.  Click on the link in the upper right corner for more details.

Survival of the Fittest

Posted by Chad Satterfield in WOD on 08 20th, 2009 | 8 Comments

CrossFit_Bobcat

Came across what’s left of this Bobcat last week while walking near the Feather River in Graeagle, CA.  Shows that even this badass cat has some bigger and badder enemies out there.  Remember that young grasshoppers, er CrossFitters, after you post a time on the ARCFit wall of fame–there is always someone lurking in the shadows, ready to pounce and wipe that name off the board.  Now go forth and conquer!

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2 rounds for time:

Row 500 meters

30 wall balls (20lbs/14lbs)

Here is a classic “Karen” video from CrossFit.com that shows both the good and the bad of wall balls: Wall Ball/Karen…[mov][wmv]

Representing the ARCFit Brand

Posted by Chad Satterfield in WOD on 08 19th, 2009 | 1 Comment

CrossFit_Kristine_DCF

Diablo CrossFit recently posted this photo on their website of Kat’s sister Kristine, an honorary member of ARCFit, as she rocked this classic (and true) ARCFit tank-top.  I’ve been informed by the powers that be that this tank-top will be available real soon in a couple of different color options. We will also be ordering more sweatshirts as we head into the cooler months. Keep your eyes peeled for the order forms and get with Kat if you have any questions.

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08/19/2009 WOD:

10 rounds for time:

5 DB snatch right arm (50lbs/30lbs)

5 DB snatch left arm

5 chest to bar pull-ups

5  burpees

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HOUSECLEANING…  We encourage people to bring their own water bottles to class for the health of the environment.  However, if you have to use a paper cup during your workout, please throw it away when you’re through. Gracias!

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