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she’s making friends

Abbie showing off for Dan

I want to say thanks to all of you for bearing with Abbie and her learning experience. Hanging out at the gym while I coach is a new thing for her. She seems to be coming along just fine. I noticed the other day she was showing off a little for Dan “the man”.


Enjoy the beautiful weather and have a little fun!




The pull up

Luz getting after some pull ups


The pull up can take a little time. Don’t expect to get pull ups on day one, wait till tomorrow! Haha! Just kidding. Just like anything else in life, it takes a little bit of work. Once you get your first pull up, you’ll be looking forward to some kipping pull ups, then, the butterfly pull up! Check out this video of Chris Spealler a CrossFit OG hitting 106 pull ups in a row. Yes, they are not strict pull ups but none the less, they are pull ups.




20 minutes working on your Snatch


60 kettlebell ground to over head 53/35

for time



heads up!

Ok, a few things:

Heads up for this Saturday morning schedule, we will be holding a regular WOD at 9 and 11. Free intro WOD will be at 10am.

Don’t forget to sign up today or tomorrow if you’re interested in the “special” membership pricing.

Click here and pick the option that works for you!

Next week we will be running a full schedule starting Monday. (schedule)

If you plan on coming to a class please sign up. If you need a time that’s not on the schedule, please contact me to let me know.

***The 8:30am class will start on Tuesday

Don’t forget to participate on the blog!


Partner WOD


wall ball

max rep pull up

one partner will do their max reps of pull ups while the other shoots their wall ball shots.

TIme and team total of pull ups will be the team score

Post results and thoughts to comments

Another local Paleo blogger

Job well done last night! I threw a serious WOD your way, and you all handled it with ease.


a foothill home companion


I’m so excited to have another local “Paleo” blogger join our little but growing Auburn CrossFit community. And she’s got the hook up on some local grass-fed beef. In my opinion, if you want to beat those horrible factory farms, buy local! Thanks for the shout out on your blog, Molly! Check it out and try some of the recipes and let us know how you like them. Anyway, here is the link.  a foothill home companion


We’re going to start tomorrows WOD with some solid mobility work. If you have a foam roller, lacrosse or tennis balls, bring them in! Any sort of resistance band would be good to bring in as well.


3 rounds for time

bear crawl forward/backward (door-Rig)

21 jumping lunges 35/20

15 sit ups 35/20

9 burpees

Post your times and thoughts

Special Membership Pricing

Julie concentrating on her over head squats


We had 10 people at 530 last night, not a bad way to start our second week at Auburn CrossFit! I hope you all enjoyed the quick squat clinic. Those legs might be a little sore after all the squat practice, and the 150 PVC over head squats in the WOD.



Finally all set up to take payments.

These prices will only be available till Saturday.

Yearly membership PAID IN FULL – $1000

Monthly membership PAID MONTHLY – $125


Starting Monday April 30th, the prices will be:

Yearly Membership PAID IN FULL – $1400

Monthly Membership PAID MONTHLY – $150




Double Under Practice


As Many Rounds As Possible in 10 minutes of:

15 push up

15 power clean 95/65

30 double under

Post thoughts and rounds to comments

Thanks American River CrossFit

Christian, owner of American River CrossFit, proving that even old guys can be FIT!!!


Saturday's Invasion of Auburn CrossFit!


Thanks, to the American River CrossFit crew who came out to show their support for one of their own. I left the gym on Saturday with the feeling like I had made my parents proud! I’m glad you all liked the Auburn CrossFit facility. It means a lot to me that you all had the chance to help me break it in and I couldn’t have been happier with the turn out. I had a lot of fun and you are all welcome back anytime. Thanks!!!



Back Squat

Front Squat

Over Head Squat

(weight and reps depend on ability)



50 Jumping Pull Up


50 Sit up


For Time

ARCFit breaks in the new box!

American River CrossFit will be here today at 11:00 am to help break in the new box with a WOD! Newbies still at 9:00am and 10:00am. If you’re an experienced CrossFitter and want to work out with some good peeps from Sacramento come join us at 11:00am. Even if you’re not experienced but want to hang out, meet some new people and watch them do a WOD ARCFit style, you’re welcome to come by. We’ll have some fun and get our weekend off to a great sweaty start. If we don’t see you today, enjoy the warm weather and go do something outside!

Render The Fat

Picture from Render The Fat

Picture from

We had some more new athletes walk through the door today. You both kicked ass by the way, good job Brenda and Amber. So, Amber has a pretty cool blog going called, Render The Fat. She used to be a vegetarian and has now been 100% Paleo for 14-15+ days. Not sure, but there may have been a small transition into the meat world before Paleo… I personally think that’s pretty cool to find someone out there who cared enough to do the research on their own and make the necessary changes to be and feel as healthy as possible. Awesome job Amber! I also think it’s great that she is local to Auburn, is a culinary student, and wants to be a member at our gym! Pretty fantastic, right? Anyway, go check out her blog and give her a hi-five when you see her in the gym. Here is another link to her blog, Render The Fat!


Group/Team WOD

pulling out all the fun stuff!

250m row – “timer”

wall walk

tire flip

battling ropes

sledge hammer swing

double unders

slosh pipe front squats!

Post thoughts to comments

Full Schedule

Keith getting after those OH lunges


Here is a look at what I am thinking for a full schedule starting in May. Please post in the comments section, what time you each plan on attending or your suggestions for a future schedule. This way we can all see what the overall vote is. For right now, everyone new needs to start with a free intro class. After your intro session, WODs will be mixed with experienced athletes and new athletes together. No one will be left behind!


Morning Schedule

WOD – 8:30 Monday-Friday

Evening Schedule

WOD – 4:30 Monday-Friday

WOD – 5:30 Monday-Friday

WOD – 6:30 Monday-Friday

Free Intro to Auburn CrossFit – 7:30 Monday-Thursday

Saturday Schedule


WOD – 10AM

Free Intro to CF – 11AM

What I would like for Future Classes

On Ramp Program @ 7:30 M/W/Th

Olympic Lifting Class @ 7:30 Tue/Fri


Power Clean


AMRAP in 9 minutes


9 hang cleans

9 box jumps

Post thoughts and rounds to comments

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