Squat
Anytime, Anywhere
Like a true ARCFit athlete, Kelly T. was ready to throw down anytime and anywhere. Jeans and flip-flops could not slow her down on the 30 second sprint row for calories at the NorCal Regionals in Santa Clara yesterday. Way to go girl! *********************************************** Today’s Schedule: 9:00, 10:00 am- Regular group classes 11:00 am- Free [...]
High Flier
Today’s Schedule: 9:00 & 10:00 am- Regular Group Class 11:00 am- Open Gym Today’s WOD In team’s of two, complete the following: 4 rounds of Run 400 m* 50 squats Then 200 m overhead walking lunges* Then 100 box jumps* (24/20) *For the entire workout your team will be required to carry one bumper plate [...]
Sizzling
Heads up for all you pm-ers, If you haven’t noticed, summer is here and the box has been a touch warmer than what many of us are used to. Since it looks like the warm weather is here to stay, try get plenty of water long before you get to the gym. It’s easy [...]
Open WOD 12.2 in Pictures
Open WOD 12.2 is in the books and we are readying ourselves for 12.3 which will be released tomorrow evening. Our top male was Mesh with 82 reps and top female was Sonic with 75! Let’s stay on it people! Today’s WOD Workout A 50 squats 50 pull-ups 50 knees to elbows 5 HSPU 50 [...]
A Close Call
See what happens when you’re on a team with 2008 CrossFit Games champ Jason Khalipa and perennial Games contender Pat “The Manimal” Barber. Thank goodness the driver was paying attention or this could have ended up a lot worse! Today’s WOD Workout A: Clean: 2-2-2-2-2-2 Jerk: 2-2-2-2-2-2 Then: “Isabel” 30 snatches for time (135/95) Workout [...]
Tryouts
Today’s Schedule: Group Classes: 9:00, 10:00 am On-Ramp: 11:00 am Sactown Throwdown Tryouts: 1:00 pm If you’re coming to tryouts we will get going as close to 1:00 pm as possible. That means get yourself in a little early and get properly warmed up. For those not trying out, you’re welcome to come down and [...]
Why the New Programming?
Workout A Back Squat: 5-5-max reps Shoulder Press: 5-5-max reps Then: 20 skin the cats Then: 10 wall balls on the minute for 10 minutes Workout B “Angie” 100 pull-ups 100 push-ups 100 sit-ups 100 squats So for those of you who were not around last week because of the holidays, we’ve switched things up [...]
Fresh Faces
Congrats to our December On-Ramp class that graduated to the big leagues this week. Please make sure to introduce yourself to these newbies and make them feel welcome in the box! Today’s WOD: Back Squat: 5-5-5-3-3 Weighted Pull-Up: 3-3-3-3-3 Then, Tabata: push-ups, sit-ups, air squats* *total the lowest number for each exercise for a final [...]
Rrrrrrrrrrrrrrr
Today’s WOD: “Cindy” AMRAP in 20 minutes 5 pull-ups 10 push-ups 15 squats Benchmark WOD to kick your weekend off right. ********************************************* Boston forwarded me this excellent T Nation article by Dan John on weighted carries: T NATION | The Secret of Loaded Carries
Thanksgiving Week Hours
Today’s WOD: Make 2 attempts at your fastest 400 m run* *rest as needed between attempts Then complete the following, AMRAP 3 Minutes 3 Power Cleans @ 155/115 6 Push Ups 9 Air Squats/9 Ring Dips* 4 Rounds total, rest 1 minute between rounds *Even rounds perform air squats, odd rounds perform ring dips Our [...]
© 2012 CrossFit – American River CrossFit in Sacramento. All Rights Reserved.
Powered by WordPress. Designed by 