CrossFit – American River CrossFit in Sacramento

Yesterday was your last chance to get a WOD in at the Arden Way Box. Come Monday, we are on to bigger and better things.  Lauren, Trevor and Anthony said their goodbyes with some tabata push-presses.

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10/31/1009 WOD:

ARCFit is closed today so do this before you eat your one piece of Halloween candy tonight:

50 Mountain Climbers

25 Squats

25 Push-Ups

25 Squats

25 Sit-ups

25 Squats

25 Burpees

25 Squats

50 Mountain Climbers

3, 2, 1…Boo!

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Gy-Gy and Megan show off some hip drive with their hula hoops.  G is hoping that some form of an HH WOD makes it into next year’s CrossFit Games!

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10/30/2009 WOD:

Tabata’s Oly Style: With an empty 45lb bar, 20 seconds of work followed by 10 seconds of rest of:

Power Cleans

Push Press

Front Squats

Deadlifts

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Now that any Joe-Schmoe can become a filmmaker, there could be some serious backlash coming our way.  Check out Josh’s directorial debut here: http://www.xtranormal.com/watch/5546463

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Remember that we will be closed this Saturday (10/31) so that we can move into our new space (1512 B Howe Ave., Sacto).  The pull-up bars are in and the place is looking awesome!  Can’t wait for everyone to check it out.  C

Ant and Josh perfect the duck walk during yesterday’s partner WOD.

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10/29/2009 WOD:

4 rounds for time:

15 Thrusters (95 lbs/65 lbs)

15 Sumo Deadlift High Pull (95 lbs/65 lbs)

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Because sometimes it’s good to laugh at yourself: 2 Crossfitters 1 Chalk Bucket

Well we are starting to make some headway in the new space.  Two pallets of rubber stall mats got delivered yesterday and we went to work getting them off-loaded.

Things are starting to come together and we will begin assembling our pull-up structure tomorrow.  I think you guys are really going to dig the new digs!  Here is a sneak peak…

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10/28/2009 WOD aka “Stay Out of Burl’s Way WOD”:

Team WOD Relay: Teams of 2. Start and finish together. A person cannot start a round until his/her teammate is caught up in the workout. Complete the following:

1st round: 25 Box Jumps each person, Run 200 meters

2nd round: 50 meter duck walks (100 meters total each person)

3rd round: Double Unders 200x (split between team)

4th round: 20 Burpees, Run 400 meters

Contractor extraordinaire Brad “Burl” Clark of BC Construction will be dismantling our current pull-up structure tomorrow afternoon and this WOD was designed to keep everyone at a safe distance. The guy is good but he likes his power tools loud!  So partner up, employ sound strategy, and bring your team to victory!

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This youngster has been making the rounds on the internet for his freaky strength and coordination.  I don’t know about you guys but ripped 5- year-olds with six-pack abs freak me out.  Take a look: 5-year-old bodybuilder

Fractured running Angie had the pull-up bars jumping yesterday.

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10/27/2009 WOD:

“Michael”

Run 800 meters
50 Back Extensions
50 Sit-ups

3 rounds for time!

The man behind the name: Michael M. McGreevy, Jr. | NavySEALs.com – Experience the SEAL Edge