SATURDAY, we will be going down to American River CrossFit to do the Open WOD 13.4! We will meet at the box at 830, load up into a few cars and roll down ready to throwdown!
No Saturday WOD
Workout of the Day
The much loved “open gym”!
Workout of the Day
for time:
1000 meter row
100 kettle bell snatches 53/35(total reps)
10 turkish get ups 53/35(reps each side)
10 muscle-ups
How to Breathe Properly During Squats
The 15 Success Principles You’ll Never Want To Forget
T, Tracy and Molly battling a WOD!
Workout of the Day
five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps
Strength vs Conditioning
How to Meet People Through Fitness
Saturday morning crew!
We had a good time on Saturday cheering and yelling about wall ball shots and hanging out with good people! Thanks for coming out and making it a fun morning and afternoon. And thanks to the American River CF crew that showed up, your support and cheering was appreciated, thanks!
Workout of the Day
5 rounds for time of:
115lb thruster, 9 reps
Rope Climb, 3 ascents
Science: Beef Good, Bacon Not So Bad
Flesh Builds Flesh
Alright gang, American River CrossFit is coming up the hill from Sacramento to join y’all in battling open WOD 13.3! Even if you’re not doing the open WOD we’d love to see you there cheering your fellow crossfitters on. Regular class at 9:00 (don’t be late, we’ll start without you), then the open WOD at around 10.We will be providing a little after WOD food (menu and cooking by chef/coach/athlete/anything else Molly). If you all could bring your favorite beverage and some to share that would be much appreciated. I’m really looking forward to this weekend with ARCFit visiting our box and next weekend when we go visit them. Should be a lot of fun!
If you feel like you might be unfairly “NO-REPed” please watch this video! By the way, I’ve been there myself many times.
Workout of the Day
WORKOUT 13.3
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups
How Fast Are the CrossFit Games Growing? The Numbers Tell the Story
Great job on the handstand Kelsey!
Workout of the Day
3 Rounds for time:
400 meter run
30 KB swings 53/35
15 toe to bar
“What’s Wrong With Our Food System”
Nice shirt Marc! You’re looking good, keep up the good work!
Workout of the Day
open gym
-ask for help, on ANYTHING!
-do a “metcon”
-lift some weights
-work on mobility
-pick a weakness
-pick a strength
-do 13.3
Nutrition Myths You Need to Stop Believing
Evidence Based Medicine: Fraud, Double Standards And Ignorance
Jensta nailing the pistol squats yesterday!
Workout of the Day
Clean & Jerk
What the #@%! just Happened?
Kashi Cereal vs The Incredible, Edible Egg: REALLY?!
Catalyst Athletics Olympic Lifting Seminar. I’ve got some good skills and drills to go over with all of you!
Up coming events – mark your calendar!
-American River CrossFit visits ACF for WOD 13.3 – March 23rd, 10am
-Auburn CrossFit visits American River CrossFit for WOD 13.4 – March 30th, time TBD
-Stevi’s going away party – April 5th – Friday night fun returns!
-Auburn CrossFit’s one year anniversary PARTY – Date TBD (any suggestions?)
-Skeet Reese’s Fishing Derby, Lake Combie – May 18th – ACF playground and ACF intro for kids and adults (need coaches and athletes to volunteer)
-CrossFit NorCal Regionals – May 24th & 25th – Sonoma County Fair Grounds, Santa Rosa
-Home coming celebration for international super star, Jenny Topping – Date TBD
-Fittest of the Sierra’s – June 15th & 16th – South Lake Tahoe – Compete and Cheer on fellow ACF athletes!
-Team ACF Tough Mudder – July 13th – Tahoe, CA – Tahoe Location TBD – join our team Auburn CrossFit
-CrossFit Games – July 22nd-28th – The Home Depot Center, Carson, CA – See who is crowned the Fittest Man and Woman on Earth
We need to communicate which of these events people want to go to so we can set up and save on accommodations. Hotel suites for regionals and games and Tahoe house rental for Fittest of the Sierra’s and Tough Mudder? Let’s get on the ball and have some fun!
Workout of the Day
“Mary”
Complete as many rounds as possible in twenty minutes of:
5 Handstand Push-ups
10 One legged squats
15 Pull-ups
Registration begins today for Fittest of the Sierra’s, get registered ASAP!
WOD
for time:
150 wall ball shots
*at the top of every odd minute perform 5 burpees
*at the top of every even minute perform 15 double-unders
Who should train at CrossFit
The Bar is Light!
The CrossFit Boogeyman
