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!
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!
pulling out all the fun stuff!
250m row – “timer”
sledge hammer swing
slosh pipe front squats!
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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!
WOD – 8:30 Monday-Friday
WOD – 4:30 Monday-Friday
WOD – 5:30 Monday-Friday
WOD – 6:30 Monday-Friday
Free Intro to Auburn CrossFit – 7:30 Monday-Thursday
WOD – 9AM
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
AMRAP in 9 minutes
9 hang cleans
9 box jumps
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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!
40 steps of over head walking lunge 45/25
20 ring rows
20 ring rows
40 steps of over head walking lunge 45/25
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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
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,
Shoulder Press/Push Press/Push Jerk-Split Jerk
15 Push Press
15 V up
30 Double Under (60 single skip)
10 minutes, As Many Rounds As Possible
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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.
20 minutes of
building skills/learning the Dead Lift
or working up to a heavy set of 5
KB Swing 53/35
KB Facing Burpee
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