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First day of the full schedule

Amazing job learning the dead lift yesterday! And I love the questions, keep the questions coming people! If we don’t figure it out today, I know we’ll get it soon enough. The answer most of the time, will be roll and stretch! But what to roll is what we need to figure out.


Ok, full schedule is in effect! No more excuses for you morning or midday peeps!








Feel free to contact me for a free intro session outside of any of these class times. If you are experienced with CrossFit, please feel free to sign up and attend one of our regular class times as your free intro session. Other wise the 730pm class time is available for free intro sessions.



150 meter farmer carry 53/35

15 ring push ups

30 sit ups

As Many Rounds As Possible in 15 minutes

Post rounds and thoughts to comments


Our crazy lemon tree


We have this lemon tree that just produces tons of lemons all year long. I’m bringing in a few bags of lemons, don’t be shy and grab what you think you’ll use and then some. I’m not a huge fan of lemons, bummer I have more than enough. If you have a good recipe that puts the lemon to good use, please share it because we all have some lemons to use!

Like I said, I’m not a huge fan of the lemon but here is the best use of the lemon I have found. This may not be the best recipe to use on a Monday night, but it is a good “paleo” recipe.

3-4 cubes of ice in a glass

a twist of fresh ground sea salt

1/2 of a lemon squeezed in to the glass

1-2 shots of Taquila (silver is my favorite)

shake or stir and a good time awaits!

I use lemons but lime works too!



Learn or work up to a heavy dead lift

5 rounds for time of

400 m run

10 Dead Lifts 185/115

Post recipe, time, load, and thoughts to comments

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!

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