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ACF 3/25/13

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


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ACF 3/22/13

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!


By the way, ACF is not your personal closet!!!


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


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


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ACF 3/18/13

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

Complete as many rounds as possible in twenty minutes of:
5 Handstand Push-ups
10 One legged squats
15 Pull-ups



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