Archive for September, 2009
Guess Who’s Back?
Our ageless warrior Charlie spent the past 6 weeks doing specialized training with the Army in Texas but rejoined us Monday and check out the result. Right back to his favorite stump in the parking lot where he showed Pukie a thing or two. Nice to have you back Charlie, and it’s good to see [...]
Frog Face-Off
Coach Kelly teaches Andrew S. the finer points of the frog jump during yesterday’s KidFit class. This is the last week to come check out the new KidFit program at no cost (Wednesday and Friday, 3:15-4:00 pm). **************************************** 09/29/2009 WOD: 3 rounds Sprint Row 500 M Rest exactly 3 minutes between rounds. Each round should [...]
Hang Time
Bomba gets some rope time in during the “Tommy V” hero WOD. ****************************************************** 09/26/2009 WOD: “Death by Pull-ups with Overhead Static Hold” Do 1 Pull-up the first minute, with the remaining time left hold a weighted object (bumper plate,dumbbell,etc) overhead until the next minute. Place the object down and do 2 pull-ups. Then hold the object [...]
Morning Stretch
The morning class loosens up with the Samson stretch. ***************************************** 09/25/2009 WOD: Run 800 meters Tabata Shoulder Press-DB’s Run 800 meters Tabata Push-Press DB’s Run 800 meters Record total score for your overhead press
Shadow of a Man
Andy C. reps out some wall balls in preparation for FGB IV. You’re going to sign up aren’t you Andy??? ****************************************** 09/24/2009 WOD: Row 2 minutes 42 Deadlifts @ m-135lbs, w-95lbs Row 2 mins 30 Hang Power Cleans @ 135lbs,95lbs Row 2 mins 18 Front Squats @ 135lbs,95lbs For Time ****************************************** Parking for FGB IV [...]
Making Strong Kids
ARCFit launched its KidFit program on Monday to great reviews. Instructor Kelly Dullanty brings over ten years of experience in teaching children’s martial arts programs, including at the renowned American Kickboxing Academy in San Jose, CA. Kelly is an accomplished mixed martial artist who has competed under the bright lights of the Ultimate Fighting Championship. [...]
Multi-Talented
Not only can Jess and Beth get their WOD on as they did yesterday during the “Deck of Cards” challenge… But they can fix things too! Many thanks to Jess and Beth for helping me replace a belt in my truck. I admit that I lack skills in the mechanic department, and these two stepped [...]
Sprinting into the Week
Bomba, Trevor and Ant blaze some 100 M sprints during last week’s WOD. ********************************* 09/21/2009 WOD: Deck of Cards Hearts=Box Jumps Diamonds=Pull-ups Spades=Push-ups Clubs=Burpee Box Jumps Jokers=1 minute Samson Stretch Hold ************************************** Fight Gone Bad IV is this Saturday, September 26, 2009, at CrossFit East Sac. If you haven’t signed up for this worthy cause [...]
Rest Day
Cool your heels today and relax. Great week of training everybody. Don’t forget to sign up for Jenny’s “How to Fly Like an Eagle Class”.
BIG BELLS
09/19/2009 WOD: As many round as possible in 20 minutes: 1 Pull-up-Chest to Bar 2 Clapping Push-ups 3 Jumping Squats Your goal is to try and get 50+ rounds! 3-2-1 GO! *************************** Alright, who out there is still drinking soda? You know who you are and it’s time to stop. When people tell me they [...]
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