ACF 3/20/14



Workout of the Day

Complete as many rounds as possible in 20 minutes of:

400 meter run
35 burpees


How Children View Success & What We Can Learn From Them
The 6 Reasons Your Success Depends on Your Failure


Youth competition coming up in April! We have 3 athletes committed to competing. If you’d like to give a donation for these kids to compete, let a coach know and we’ll make sure to get them signed up ASAP!


This Saturday we will hold a regular class at 9am. American River CrossFit is coming to throwdown with us on 14.4! Even if you aren’t participating in the open it would be great to see your face at the box on Saturday. Bring a friend, just hang out and cheer on the athletes as we battle it out! For those of you coming, bring yourself some food (BBQ will be on)  and drinks and be ready for some fun!


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15 Responses to “ACF 3/20/14”

  1. Adam 2014-03-20 at 06:49 #

    Running… Burpees… Love this this! See you ya’ll at 8:30

  2. Dan 2014-03-20 at 07:36 #

    Well, there you have it….its not always easy to rock the boy band.

    P.S. I was in the pool

    • Capt Kate 2014-03-20 at 16:57 #

      Was it cold, Dan? Yeah, must have been cold. Nice sneak peak of the leg though!

  3. FireSteve 2014-03-20 at 08:03 #

    Wow Dan. That is quite the style you were rocking there. The best is how subtly you were pulling up your shorts.

    Cardio day. Oh yeah!

  4. Molly 2014-03-20 at 10:14 #

    Nice quads, Dan!

    2000 meters + 142 burpees = 20 minutes of non stop motion (minus the few seconds it took to stop and reswallow my breakfast)

  5. Sassypants 2014-03-20 at 10:15 #

    Nice leg Dan!;)

  6. Sassypants 2014-03-20 at 10:20 #

    Go Molly!!! Great workout team today!! So inspired….Love Ya Coach Elijah;).
    105 Burpees/1400 meters=20″ (except to pause when Molly was gurping):)

  7. Adam 2014-03-20 at 10:22 #

    2000 meters / 148 Burpees!
    Nice legs Dan! And it looks like she knows how to use them!

  8. FireSteve 2014-03-20 at 10:36 #

    1800 meters + 140 burpees! It was tiring trying to chase Molly and Adam for 20 minutes.

  9. FireSteve 2014-03-20 at 13:30 #

    For those of you who were asking about this recipe this am here you go.

    • Elijah 2014-03-20 at 13:36 #

      Can’t wait to try it on Saturday!

      • FireSteve 2014-03-20 at 15:25 #

        No I think I am bringing PB&J’s instead.

  10. Adam 2014-03-20 at 17:17 #

    Love 14.4

  11. Dan 2014-03-20 at 20:36 #

    The CENTER of the ball must hit the target

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