Nutrition
The Dance Floor is Crowded
Today’s WOD: 4 rounds for time Run 400 meters 15 Bottom out Burpees 30 Sit-ups A couple of things to remember as our class sizes grow. The first is to make sure you know everyone you’re training with (you know the burpee penalty for that!). The second is to prepare your workout station/area/zone/etc. prior to [...]
The Pistol Dance
Today’s Team WOD: 21-15-9 Partner Sprawl, Shoot, and Jump Over’s each Knee’s to Elbow’s Farmer’s Carry 100 meters (heaviest weight you can handle) We are offering two free introductory classes today, one at 11:00 am and one at noon. Please arrive a few minutes early to fill out the appropriate paperwork. See all of you [...]
ARCFit Paleo Challenge Results!
Today’s WOD 21-15-9 reps for time Pistols (each leg) Handstand Push-ups Results from the ARCFit Paleo Challenge 2010! Men’s Winner: Sean “K-Fed” Martin (you can also now call him HD-High Definition!) Sean got a total loss of 9% body fat. Huge transformation in the before and after pics! Women’s Winner: Carly Williams. Carly got a [...]
The Results Are Amazing!
Today’s WOD In Teams of 2 Complete 2 rounds of the following:* Run 800 m AMRAP 5 Burpees 7 Box Jumps (20/24) 9 KB swings (35/55) *One team will run 800 m while the other will do an AMRAP of the 5-7-9. Once the first team returns from the run, the second team does their [...]
Let’s Make it Happen!
Don’t forget to post your goals up on the board. We put up a new board and will be re-evaluating goals for all of you. So far we only have a few up and I know many of you have goals that you want to accomplish. Don’t get ridiculous and post something for entertainment only. [...]
Spread Eagle
Power Clean 5×5 Rest 5 mins Row 2000 meters Run 1000 meters The Southwest Regional qualifier for the CrossFit Games is being held on May 8-9 at UC Irvine. Both individuals and affiliate teams will vie for a spot at the CrossFit Games being held this year at the Home Depot Center in Carson, CA. [...]
Faces of FGB
4 rounds Run 800 meters 2 minutes of Double Unders Rest 1:30 between rounds Score total number of double unders for the 4 rounds ************************************************************************* Here are a few of our athletes during or after “Fight Gone Bad” on Monday… *********************************************************************** Too much sugar in carrots to consume on a regular basis? Maybe not. Read more [...]
The Joint Was Jumping!
Clean 4 x 5 Finish with a 2000 meter row The box was booming the other day to the point that every barbell we have in the place was being used! Thanks to GyGy and guest Coach Chris P. for keeping things running smoothly (so much for your vacation Chris!). ************************************************************************************ Frequently I harp on [...]
Be a Part of the Team
Saturday’s at the ARCFit box have turned into team throwdown’s and it’s been a blast. This last Saturday was no different as teams came together to knock out a bunch of rowing, thrusters, swings and sit-ups. Good times! If you haven’t been getting in here on Saturday’s you might want to start coming because although [...]
Why CrossFit?
Strength WOD: Back Squat 5-5-3-3-5×1 @90% of 1RM Rest 5 mins CrossFit WOD: Tabata’s-20 seconds on 10 seconds rest for 8 intervals each exercise Tabata Run Tabata Bottom to Bottom Squats Tabata Jump Rope I recently asked several of our members the simple question of why they like CrossFit. Here is what they had to [...]
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