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Great Snatches

Great week everyone! I am super impressed with how the 3-position snatched worked for all of you. That 3rd position really got those hips/gluteus maximus firing the way they need to! And on to the next…



Partner Karen

150 wall ball shots


Paleo pot luck and the CrossFit Games

The CrossFit Games are being held in Southern California July 13-15th and will be streaming live online. I’m thinking we should do a Paleo pot luck on Saturday the 14th and our own little ridiculous CrossFit Games. Doing three WODs in one day is probably not the smartest idea I’ve ever had but with a ton of food and good people, I think it could be a fun Saturday. Start around 930 or 10 and go till we’re done kind of thing, maybe even finish off in the river? And of course watch the CF Games. I’d love to hear your thoughts and ideas!


I think Dan is ready for the CrossFit Games! Nice work Dan!!!



on the minute for 20 minutes:

odd min: 3-position snatch (watch video)

even min: 35 double-unders


Post score and thoughts to comments

ACF’s first new muscle up!

Congrats on the muscle up, Kyle!


Kyle was a huge help in getting this place going. He stopped by a few weeks before we opened, he asked if I needed any help and I said, YES! He built the barbell holder, he hung up the rings, built the sled that we haven’t used yet, drilled in the pull up structure and he’s still helping with the platforms on the floor and I’m sure there is more. He could barely finish the first 7 minute workout he did at Auburn CrossFit, now he’s 20 pounds lighter and doing pretty damn good with all of the WODs (in case you couldn’t tell from the video)! Today he came in for the noon class, he hit some great numbers on the over head squat, front squat and dead lift. Then he thought today was the day, and he went for a muscle up and got it!

Great job Kyle!



CrossFit Games Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

CrossFit Games Open 12.3 workout instructions – video [wmv] [mov] [HD mov]


 Post your score and comments

Your blood is gross

Please, if you bleed on a bar, pull-up position, ring or anything at all, CLEAN IT! If you don’t know how ask and we will help you. Not a whole lot needs to be said on this topic.

I hope you all got a little bit out of the Paleo talk on Saturday. It felt more like a Q & A to me, I liked it. I think we need do a little performance challenge to see how we progress while tying to implement this type of nutrition lifestyle. Let’s plan on something of that nature starting next week, all of your input is welcome!



3 minute of skipping rope

Double-unders if you’ve got ’em

10 burpee penalty for every mess up

to be paid at the end.





add up total score from every effort

Post score and thoughts to comments

the Auburn Journal

Heather getting serious with the kettle-bell swing


Check out this article about Auburn CrossFit in the Auburn Journal.  Thanks Sara for checking us out and giving us some local exposure.


Happy Birthday to Amy and Julie B. today and Zack tomorrow, I think Zack will be 21… If I miss your birthday on the blog don’t take it personal, Heather pointed Amy and Julie’s B-days out to me!


Regular workout at 9am, basic Paleo nutrition info at 10 and free introduction to Auburn CrossFit at 11.



1 bear crawl (down/back)

3 wall walks

6 cartwheels (3 each side)

9 air squats

As Many Rounds As Possible in 12 minutes

Post time and thoughts to comments

Paleo Info for tomorrow

Ok, so the computer that we did this doc on was stolen from our house in the break in. So, please print out this PDF document and bring it with you tomorrow. Bring something to write with. I will go over a few changes and walk you through the whole thing. Any skeptics out there who have something to say about my info,  save your breath!

Basic Paleo Nutrition Info

I can’t wait to get you all started on this Paleo deal! I’m pumped and I’ve had a great week at the gym. Thank you all for your hard work.





squat clean 135

ring dip


Stop parking in front of the only resident on the street. We are in a warehouse area with an actual house across the street, please don’t park in front of her house. She is a very nice girl and I’m sure she would appreciate us not parking right in front of her house. There are enough of off street and on street spots that we can steer clear of her house. Off street parking: in the lot by our garage door when MV automotive is closed and at the other end of our building where there is a big open space (could be our 2nd garage door if we grow soon enough). On street parking: anywhere except in front of the only house on the street.



take 20-30 minutes and

break a sweat working on a skill you want to be better at.

I will be there to help, and I will offer my advise on what you should work on!

Mobility anyone?


work up to a heavy dead lift

Post thoughts, dead lift load, and the skill you worked on to comments

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