Deadlift
CrossFit for Hope
Program A: Power Clean: 3-3-3-3-3 Deadlift: 5-5-5 Weighted Pull-Ups: 5-5-5-5-5 Program B: 3 Rounds for Time 50 double-unders (150 singles) 40 sit-ups 30 kb swings (53/35) 20 jumping pull-ups 10 db shoulder press (35/20) The CrossFit For Hope fundraiser is set for Saturday, June 9th. This charity event is designed to raise money to benefit the St. Jude [...]
Teach ‘em Up
What’s harder T, teaching P.E. to middle-schoolers or trying to teach a group of ARCFitters how to read Dirty Larry’s chicken scratch? Today’s WOD Program A: Power Clean: 3-3-3-3-3 Deadlift: 5-5-5 Weighted Pull-Up: 5-5-5-5-5 Optional: 75 ghd sit-ups Program B: Spend 15 minutes mobilizing or practicing a skill Then: AMRAP in 4 minutes 3 burpees [...]
Deadlifting Duo
Speaking of duos, grab yourself a partner and knock out the following workout. Program A/B: In team’s of 2 100 double-unders 60 knees to elbows 60 deadlift (155/105) 60 pull-ups 60 kb snatch (53/35) 1000 m row (total) ********************************************* Enjoy Eating Saturated Fats: They’re Good for You. Donald W. Miller, Jr., M.D.
Out of the Darkness
Today’s WOD Program A: Power Snatch: 3-3-3-3-3 Power Clean: 3-3-3-3-3 Deadlift: 3-3-3-3-3 Program B: 400 m waiter’s walk (45/25) Then: 10-9-8-7-6-5-4-3-2-1* dumbbell ground to overhead (30/15) burpees *complete 20 double-unders after each round For those interested in improving your gymnastics skills, clear June 9th on your day planner. That’s when CrossFit Gymnastics founder Roger Harrell [...]
Welcome Baby Boo!
Lexi June Thornberg finally decided to make her official entrance into the world yesterday. Congrats to Gy and Mikey on their new baby girl! We are so pumped for you two! The future CrossFit Games Champ weighed in at 8 lbs, 1 oz, and measured 20 inches long. Both mommy and baby are doing great [...]
A Man of His Word
Coach Ali said that he would do a burpee for every ARCFit Living Social voucher sold. Well he’s a man of his word! He came into the box and got things going at 6:00 pm. Nearly 400 burpees and several beers later, Ali finished his last burpee and clocked in just under 45 minutes. In [...]
Masters Training Camp
TJs Gym will be hosting a masters training camp designed for the “mature” athlete (wink, wink) on June 9-10. This 2-day seminar is designated for the over forty athlete and will focus on nutrition, mobility, recovery, and competition among other areas. There will be several top notch instructors throughout the weekend including Mark Bell, Carl Paoli, [...]
It’s a Grind
If you’re around this Saturday, shoot down to CrossFit 916 in Elk Grove where they are hosting the “Elk Grove Grinder”. Our very own T and Runner Steve will be competing and would love to have some ARCFit supporters in the crowd! Today’s WOD Program A: Buy In: Accumulate 20 yards of handstand walk, 25 HSPU, or [...]
Welcome Back Old Friend
**Poop News Update** I know you were eagerly awaiting an update on the building sewer problems… I’ll just say this- Matt P., you may return to your normal morning pre-WOD routine. Thanks again everyone for your patience and understanding. **12.5 News Update** Several of our athletes took on 12.5 yesterday and said they had as [...]
03/17/2012 WOD
Today’s Schedule: 9:00 am- On-Ramp 10:00, 11:00 am- Regular Group Classes Today’s WOD Partner Workout 60 bar facing burpees 50 deadlift (95/65) 40 hang power clean 30 front squat 20 push jerk 10 overhead walking lunges (each leg) OR Open WOD 12.4 For the partner workout, only one person may be working at a time. [...]
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