Deadlift
Busted
Today’s WOD Workout A: Spend 15 minutes working on muscle-ups or muscle-up progressions. AMRAP in 10 minutes: 3 deadlift (225/135) 6 burpees 9 kb swings (70/53) Workout B: 5 Rounds: 5 renegade push-ups (40/25) 10 db walking lunges 100m farmer’s carry* *5 burpee penalty every time you set down the db’s 12.3 is off and [...]
J-Smooth is Our March AOTM!
James Irvin, aka J-Smooth, is the ARCFit March Athlete of the Month! James is a quiet, unassuming, WOD killer! J-Smooth is just a good dude all around, always sticking around to offer encouragement to other athletes, never hesitating to help clean up equipment or assist others in reaching their goals. Lucky for us, James also [...]
Get Primal
Mark Sisson of Mark’s Daily Apple will be coming to Sacramento for a nutrition seminar on March 6th. Use the code CROSSFITSEMINAR10OFF at checkout to get $10 off when you register online. This presentation will cover transitioning out of a carb dependent lifestyle, how to forage for good eats, sleep habits and dealing with a hectic lifestyle, among [...]
Sunset on Games Registration
HUGE UPDATE! Big congrats to Elaine and Adam Pettler on the birth of their new baby girl, Gia Remy. All our best to you and can’t wait to see that kid at the box hitting some kettlebell swings with mom. Christian sent me this picture with no explanation. I could only assume he knew I [...]
Perceptions
Today’s WOD Workout A: Deadlift: 5-3-1 (max reps) Then: 7 Rounds for Time 1 Rope Climb 10 Wall Balls (20/14) 15 KB Swings (53/35) 20 Double-Unders Workout B: 2 Rounds for Time 400m Row 40 Overhead Walking Lunges (45/25) 30 Sit-Ups 200m Run 20 Box Jumps (20/16) 10 Burpees 100 Jump Rope Man suffers heart [...]
Their First Taste of Team Competition
Many of our ARCFit athletes who competed at last weekend’s SacTown Throwdown, did so for the very first time. Each one that I spoke with after the event said they loved the experience and couldn’t wait to do it again. There is something about putting yourself in front of a crowd of strangers while doing [...]
Mainstream? You Bet.
Reebok tabs a well known NFL wide receiver in Chad Ochocinco to play opposite 2011 CrossFit Games Champ Iceland Annie in their “sport of fitness” commercial. Pretty crazy how far CrossFit has come in such a short time! Today’s WOD Workout A: Deadlift: 3-3-3 (max reps) Then: 10-8-6-4-2 Power Cleans (135/95) Burpee Pull-Ups Workout B: [...]
Higher Learning
Today’s WOD Workout A: Deadlift: 5-5-5 (max reps) Then: 50 Power Cleans (135/95)* *Perform 5 burpees at the beginning of every minute Optional: 10 m tire pull x 5 (rest as needed) Workout B: 7-6-5-4-3-2-1 Renegade Push-Ups (35/25) 10m Walking Lunges 20 Sit-Ups 10m Bear Crawl *********************************************** Registration for the The CrossFit Games Open Qualifier is now [...]
Deanna is our February AOTM!
Okay, so this one is long overdue! Please join me in congratulating Deanna for being named our February Athlete of the Month. Deanna, along with her husband Runner Steve, our just awesome people to have in our box! D came to us with a background in running but before long she had a pair of [...]
Regional Dates Announced
Today’s WOD Workout A: Deadlift: Spend 20 minutes finding your 1 rep max Then: “Randy” 75 Power Snatches (75/55) Workout B: 5 Rounds (not timed) Max Pull-Up static hold Max Handstand hold Max Superman plank hold *rest as needed between rounds. Don’t have a handstand yet? Grab a bumper plate and lock it out overhead [...]
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