Tabata
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 [...]
Please Help Us Out
This is my semi-annual call out to all of our loyal members to pitch in and help out with keeping things running smoothly in the box. Please, please, please respect the equipment. The stuff isn’t cheap and when it breaks it can take a while to replace. So let’s try not to drop anything from [...]
No One Said it Would Be Easy
Hard work=results. That is definitely true inside our box. Look at the picture of Richard-sweat soaked shirt, hands on knees, I’m sure dreading picking up those f***ing dumbbells one more time. But he did, and so did the rest of you. There are no shortcuts to being healthy and fit, just discipline and commitment. And [...]
You Can Thank Me Later Ladies…
It seems that a lot of our female clientele clamor for Black Sean to remove his shirt during WODs. I thought this picture of him at FGB 6 might get your week off to a good start…. Today’s WOD 5 x 3 Front Squat rest 5 minutes “Tabata Something Else” ****************************************** Good luck to T [...]
Get in the Fight!
Today’s WOD: Spend 15 minutes practicing tire flipping technique Rest 5 minutes Alternate for time Renegade Pushups (35/25): 1-2-3-4-5-6-7-8-9-10 Dumbell Thruster (35/25): 10-9-8-7-6-5-4-3-2-1 Optional: Tabata Sit-ups Here are some Demos: Tire Flipping Renegade Pushups [...]
She’s Got a Drill and She’s Not Afraid to Use It!
Josh’s AOTM WOD: In the “Fight Gone Bad” format of 3 rounds with 1 minute spent at each station. Rest 1 minute between rounds. Jumping Lunges Sumo Deadlift High Pull (75/55) Box Jump (20″) Dumbbell Thrusters (40/25) Burpees Buyout: Tabata Bottom-to-bottom squats (8 rounds) 20 seconds of air squats followed by 10 seconds of an [...]
She Said Yes!
Dirty Larry proposed yesterday and Megan said “yes”! Congrats to the love birds on their engagement. I knew Lar drove that Mercury Cougar for a reason! Today’s WOD: Tabata High Knee’s-8 rnds Tabata Sit-ups-8 rnds Tabata Mtn Climbers-8 rnds Tabata Sit-ups-8 rnds Tabata High Knee’s-4 rnds Tabata Sit-ups-4 rnds Tabata Mtn Climbers-4 rnds Tabata Sit-ups-4 [...]
Let’s Have Some Fun!
Today’s WOD: CrossFit Games Sectional Qualifier Workout #1 AMRAP in 10 minutes 30 Double Unders 15 Ground to Overhead (75/55) or Make -up a WOD you missed from this past week **There will be no free introductory class this morning at 11:00 am. We will be running WOD #1 testing in the 9:00, 10:00 and [...]
Man that Guy Gets Around!
One of our ARCFit favorites, Megan, took off for India with her boyfriend (not Mario Lopez) right after the Sac-Town Throwdown finished. She is spreading the gospel of Mario’s knockout fitness to anyone who will listen Actually, I heard a rumor that Mr. Lopez trains at a CrossFit facility somewhere in So Cal. Don’t worry [...]
The Bad News Bears at it Again!
We here at ARCFit like to refer to ourselves as the “Bad News Bears” of the CrossFit world. Yes we believe in functional fitness. Yes we believe in constant variety. Yes we believe in being intense for short spurts. But we also believe in having a good time with good friends while doing all of [...]
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