We had 7 new athletes in the box yesterday! People from all walks of life, we had a garage athlete, a brew master, yoga instructor, endurance athletes, a firefighter and more. Don’t be shy, come on down and see what the hype is all about! We are holding free intro classes for the rest of the month at 630pm and Saturdays at 9 & 10am. Sign up for your free intro!

This Saturday our friends from American River CrossFit will be coming up the hill to visit at 11am. Even if your not ready for a full on WOD, come on down to hang out and see what this CrossFit thing is all about. If you are ready for a WOD with other experienced Crossfitters, we’d love to see you here to represent Auburn CrossFit and the city of Auburn! The folks from American River CrossFit are a great group of people, they work hard and they like to have fun!

Today’s WOD

400m run

40 steps of over head walking lunge 45/25

20 ring rows

400m run

20 ring rows

40 steps of over head walking lunge 45/25

400m run

For Time

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On Sunday evening Rosie made some Paleo tortilla-ish shell things. She got the recipe from her parents who have been following a Paleo nutritional program since February, good job to them! They are seeing some amazing results and feeling great! You’ll find that I enjoy posting about nutrition. With good reason, nutrition is where 80 plus percent of your results will be coming from!

Anyway, here is the recipe for the tortilla-ish shell:

1/4 cup coconut flour

1/2 cup water

1/4 tea spoon baking powder

8 egg whites

and mix them up

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Put coconut oil in a pan, just enough to cover the bottom, cook like a pancake.

If you are down with some beef, add the yolks to your meat to not waste the yolk!

We had some white fish, mixed greens, hot salsa, olives, and raw cheese on top of the shell, enjoy!

Check out this video on the shoulder trifecta,

Trifecta: Shoulder Press, Push Press, Push Jerk

WOD

Push Progression

Shoulder Press/Push Press/Push Jerk-Split Jerk

then

15 Push Press

15 V up

30 Double Under (60 single skip)

10 minutes, As Many Rounds As Possible

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Opening Day at Auburn CrossFit 10am

Thank you to everyone who came out for opening day at Auburn CrossFit! I was excited to see so many people Saturday morning, I’m not sure I could have asked for a better group. The first couple to workout at ACF, Steph and Rich at 9 am killed their first ever CrossFit WOD! At 10am we had 7 athletes, WOW! Theresa worked her butt off even after she missed a box jump and got a scrape on her shin. Doreen went right to work and scaled the box jump to her ability and stayed with the group, nice work! Katy stayed after waiting for her ride, grabbed a bar and went to work on her lifting. Coach Ryan was there to help, thanks Ryan. Dominic and Hana, total athletes you guys ROCK! And Kelly, what a surprise that was! Thank you Jenny S. for telling her about ACF! Kelly was a client of mine at my boot camp in Elk Grove, and now she lives in Auburn (she used to drive from Roseville). Can’t forget Kyle he was a big help getting this place ready for the big day. Good job, Kyle! At 11 am Keith came in with an amazing display of athleticism, this guy is going to be hard to keep up with. I’m excited to see how this community grows. You all gave me confidence on what this community can and will be, thank you so much.

WOD

20 minutes of

building skills/learning the Dead Lift

or working up to a heavy set of 5

then

42-30-18

KB Swing 53/35

21-15-9

KB Facing Burpee

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