WOD
Big Thanks!
Justin E. and his pop sacrificed most of their Saturday to build three new plyo boxes for ARCFit!Is that generous or what? These aren’t just any boxes either, they are the multi-functional kind that can be placed at a 20″, 24″ or 30″ height. These things look professionally done and were sorely needed! Our original [...]
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 [...]
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 [...]
Allergies Suck!
The other day in the box Karen was dealing with a pretty bad seasonal allergy attack. Red, puffy eyes, sneezing and a runny nose threatened to cut her workout short. But like a true ARCFitter she persevered, and came up with this handy tissue holder while doing squats! Allergies suck there is no doubt about [...]
05/17/2012 WOD
Program A: Push Press: 5-5-5-5-5 Front Squat: 5-5-5 Back Squat: 5-5-5 Program B: 2000 m row (recovery) Then: In team’s of 3 AMRAP in 15 minutes 50 m sled pull (75/50) Waiter’s hold (45/25)* Plank hold* *while one teammate is pulling the sled, the other two will be doing a static hold. Grange’s new chef [...]
Use That Time Wisely
Today if you’re in program B you get to spend time working on a skill or a goal. Make sure to take advantage of this time and apply yourself to whatever it is you’re trying to get better at or accomplish. If you need help on something just ask a coach or one of our [...]
Matty P. is our May AOTM
Quiet. Unassuming, Beastly. Three words that describe our May Athlete of the Month, Matt P. Matt jumped into ARCFit with both feet and has been setting new PR’s on a regular basis ever since. He qualified for our novice team for the SacTown Throwdown and kicked some serious ass! He particapted in the CrossFit Open [...]
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 [...]
The Face-Off(s)
Today’s WOD Workout A: Skill: 20 Skin the Cats or practice Front Levers (video demos courtesy of Gymnastics WOD) Then: 5 rounds for time 100 m run 9 power snatch (75/55) 6 ball slams 3 burpees Program B: Hang Power Clean: 5 x 5 Hang Power Snatch: 5 x 5 Hang Power Snatch Then: 3 rounds for time 500 [...]
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 [...]
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