WOD
Fly Your Colors
Rest Day* *At least it’s supposed to be but Coach Ryan is going to run a “Super Bowl Gone Bad” WOD from 11:00-12:30ish. This will help ease your guilt over the nacho bar and beer consumption! In FGB style: DB Thrusters (45/25) Box Jumps (20) Push-Ups Double-Unders Row (Calories)
Prognostication
Today’s Schedule 9:00 am, 10:00 am-Regular group classes 11:00 am- Open Gym/Free introductory workout Today’s WOD In Team’s of 2, complete the following: 7 Rounds 7 Wall Walks 14 Clusters (95/65) 21 Burpees Only one person may be working at a time. 3, 2, 1…Enjoy!
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 [...]
NorCal 40′s in Pictures
Today’s WOD Workout A: Snatch: 2-2-2-2-1-1-1-1 Then: 3 Rounds (rest 1 minute between rounds) AMRAP in 3 minutes: 75 Double-Unders Max Wall Balls Workout B: Spend 15 minutes working on rope climbs Then: “Mini-Michael” 3 Rounds Run 400m 25 Sit-Ups 25 Back Extensions Registration for the CrossFit Games Open starts today. Click on the link [...]
Oldies but Goodies!
It was a loooong day of competition for T, Deanna, Laura, Runner Steve and myself yesterday at the NorCal 40′s competition in Richmond. First off, the venue was BETTER than advertised. The views were awesome and the weather was perfect (it definitely made that 1.1 mile run in a weighted vest a little less miserable). [...]
Come Join Us!
Rest Day (for some of you!) The weather is supposed to be beautiful and the venue looks sweet (full bar too!), so trip down to the East Bay for the NorCal 40′s competition. Here are the heat assignments for our ARCFit athletes competing today if you want to cheer them on: WOD 1: 9:30 am [...]
A Rush of Blood to the Head
Today’s Schedule: 9:00, 10:00 am- Regular group classes 11:00 am- Open gym/free intro class Today’s WOD Inspired by the NorCal 40′s WODs set for tomorrow, complete this in team’s of two: Run 800m (together) Then: 30 squat snatches (125/85)* *every missed attempt will require the team to complete 20 double-unders each Then: Complete 7 rounds [...]
How Do You Roll?
Today’s WOD Workout A/B: Our February AOTM Jason checks in with this beauty… “Jason’s WOD” 3 Rounds for Time 50 Double-Unders 40 Kettlebell Swings (55/35) 30 Box Jumps (24/20) 20 Pull-Ups 10 Power Cleans (135/95) 5 HSPU 1 Rope Climb ******************************************************* Ok, that’s obviously not Ryan but since he posted this article from SicFit on [...]
What’s That Smell?
Today’s WOD Workout A: Spend 20 minutes working on a skill or weakness Then: Death by 10m Sprints* *You will sprint 10 meters in the first minute. In the second minute you will sprint down 10 meters, touch the line, than sprint 10 meters back. You will continue in this fashion until you are unable [...]
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