Double Your Fun

How many Double-Unders can you get in 5 minutes? Finish with 3 rounds of: 50 ft bear crawls 50 ft alligator push-ups Congrats to Karry K. who set a new PR in the deadlift yesterday with a pull of 270 lbs-and she did it with a smile on her face! *************************************************** Recently we’ve had some [...]

Annie Get Your Gun

18-15-12-9-6-3 for time: Pistols  Single arm DB Push-Press (45lbs/25lbs) each arm Check out these videos from CrossFit.com of the Boz breaking down the pistol squat: Pistols, Part I (Adrian Bozman) …[wmv][mov]Pistols, Part II (Adrian Bozman) …[wmv][mov]Pistols, Part III (Adrian Bozman …[wmv][mov] ********************************************** For those of you who are doing the max effort program and train [...]

Rest day!

******************************************************** Just chill out today and go to Dad’s Kitchen on Freeport Blvd. Order the Dad’s burger but get it protein style! It is off the hook! Oh and have some of their cider while your at it

“Mini Cindy”

There goes your crazy hoale at it again up in graeagle! Good to see his vacationing is going well. We miss you Norgaard’s! As many rounds as possible in 10 minutes: 5 pull-ups 10 push-ups 15 squats or As many rounds as possible in 10 minutes: 5 chest to bar pull-ups 10 clapping pushing-ups 15 [...]

Werneck Jiu-Jitsu Family!

Cassio Werneck Jiu-Jitsu-Not only the best instruction and training in Northern California but the best jiu-jitsu family to be a part of! ********************************************************************** 4×400 meter run Rest 1 minute between efforts Finish with: Ab work of choice

FGB

BOMBA! BOMBA! BOMBA! Dan G. doing 3×3 back squats in yesterdays strength wod. Dan is one of those extraordinary guys who can eat whatever he wants and still produce unbelievable times in CF wods and put up some big numbers in strength wods. Want a green bean Bomba? “Fight Gone Bad” In this workout you [...]

Spiderwoman!

Jess proves to be a quick learner as Chad teaches her the Spiderman push-up. ************************************************* 08/08/2009 WOD: Max effort on dips 5 weighted pull-ups (use a DB between the legs and pull so you get 5 but can’t get 6.) Rest as needed 5 rounds

JC and Emily working some knees to elbows. ************************************************* 08/07/2009 WOD: As many rounds as possible in 15 minutes: 50 ft. Alligator push-ups  10 jumping lunges each leg (20 total) ************************************************ Here is a cool video of Pat Barber during the sand bag hill run at the CrossFit Games.  Look toward the end of the [...]

New ARCFit Member

Please join us in welcoming our newest ARCFit athlete-Josiah Arthur Blackwell.  Here is a pix of Josiah with his proud parents after a long day of holding out on his entry into the real world.  Josiah Arthur was born on 08/04 at 1:06 a.m. after 25 hours of labor and weighed in at 6 lbs, [...]

Wild Kingdom

“Chewy” the Bearded Lizard, makes his case to become the new ARCFit mascot and Chad’s new best friend.   ****************************************************** 08/05/2009 WOD: 4 rounds for time: 21 Sumo Deadlift High Pulls (95/65) 15 DB Push Press (45/25) 9 Pull-ups   CrossFit Rockwall put together this video that does a pretty good job of demonstrating the [...]