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05.06.2015 – CrossFit – American River CrossFit in Sacramento
05.06.2015 http://wp.me/pGeX1-5pO05.06.2015 – CrossFit – American River CrossFit in SacramentoTODAY’S WOD SKILL Position 2 Clean METCON For Time: 50 C2B Pull-Ups (On the top of every minute you must...
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05.13.2015 – CrossFit – American River CrossFit in Sacramento
05.13.2015 http://wp.me/pGeX1-5qm05.13.2015 – CrossFit – American River CrossFit in SacramentoTODAY’S WOD In 20 minutes Run 1 mile, then AMRAP: 3 hang cleans (165/115) 6 strict ring dips 9 box jumps...
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05.21.2015 – CrossFit – American River CrossFit in Sacramento
05.21.2015 http://wp.me/pGeX1-5qX05.21.2015 – CrossFit – American River CrossFit in SacramentoTODAY’S WOD STRENGTH: 3x Max Effort Long Hang L-Hold SKILL: Cartwheels METCON: 5 Rounds 10 Strict Ring Dips...
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06.20.2015
TODAY’S HOURS 9am Partner/Team WOD 10am Open Gym and Free Intro Class TODAYS WOD “Fancy’s Special Suprise” http://americanrivercrossfit.com/06-20-2015/06.20.2015 TODAY’S HOURS 9am Partner/Team WOD...
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07.20.2015
TODAY’S WOD LIFT A. Snatch‐grip deadlift to “pockets” (2 sec pause) + Snatch Every 90 sec for 15 min (10 sets) B. 3×3 Snatch Pulls @ 105% of 1RM Snatch CONDITIONING 3 RFT: 10 Thrusters (135/95) 15...
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08.07.2015
TODAY’S WOD LIFT 6 x 1 Press + 1 Push Press + 1 Split Jerk ‐Increasing weight ‐Focus: speed under bar and footwork METCON 1 x 400m Snatch‐Grip Barbell Carry (95/65) ‐10 Snatch‐Grip Deadlifts at each...
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08.14.2015
TODAY’S WOD STRENGTH: Weighted Pull-Ups 3-3-2-2-1-1 METCON: 3 RFT 25 Deadlifts (185/115) 100 Double Unders This is Why your Kids Should Do CrossFit...
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Happy Happy B-Day to our very own ARCFit celebrity and OG…
Happy Happy B-Day to our very own ARCFit celebrity and OG, Deanna!
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Head to the River Today
The box will be closed today. Meet us at the entrance to William B. Pond at 9:00 am for some fun in the morning sun! No swimming required! A little brunch at Bella Bru after? Feel free to park on my...
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08.29.2015
TODAY’S PARTNER WOD In 7 minutes: Establish a Thruster 3 rm (from the rack) 2 minute rest Then, AMRAP 7 minutes: A. 5 hspu 15 ttb B. 5 hang power clean (155/105) 40 double-unders *one partner starts on...
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Labo Day Hours
We have a 9:00 and 10:00 am class today. Enjoy the holiday! TODAY’S WOD http://americanrivercrossfit.com/labo-day-hours/Labo Day HoursWe have a 9:00 and 10:00 am class today. Enjoy the holiday!...
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Congratulations Erin & Nate
TODAY’S WOD Lift: Front Squat Take 15 min to build to a heavy 2RM Metcon: 12 min AMRAP 5 Power Snatch (125/85) 10 T2B 15 Wall Balls (20/14) Heart Rate Variability and Sleep: How We are Wired to Sleep,...
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09.14.2015
TODAY’S WOD LIFT Close Grip Bench Press: 5×5 @ 70% every 1:30 METCON “Death by Power Clean” Using 75% max Power Clean, Minute 1 = 1 Power Clean Minute 2 = 2 Power Cleans Minute 3 = 3 Power Cleans… If...
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09.22.2015
TODAY’S WOD METCON 7 min AMRAP (rounds +reps) 20 KB Swings (53/35) 20 GHD sit-ups Rest 3 min 5 min AMRAP (rounds + reps) 10 HSPU 1 Rope Climb Rest 2 min 3 min AMRAP 3 min AMRAP (reps) Bar Muscle-ups*...
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09.30.2015
TODAY’S WOD LIFT Back Squats 4 x 5‐7 reps @ 30×1 ‐Increase weight as needed each set METCON 7 Rounds: 7 Hang Power Cleans (155/105) 28 Double Unders Time Cap: 12 min Drink Coffee: Be Healthier and Lift...
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10.03.2015
TODAY’S PARTNER WOD 1000m row relay -each partner rows 500m 150 kb swings (53/35) 200 double-under relay -partners alternate every 25 reps 100 wall balls (24/20) 20 50m sprint relay -partners alternate...
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10.08.2015
TODAY’S WOD LIFT Thruster -Spend 15 min building to a 3RM -Can use racks METCON 8 RFT 5 DB Hang Power Clean (45/25) 7 DB Push Press 9 DB OH Walking Lunges (ea leg) Fix Your Hand Position to Supercharge...
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Field Trip to the Farmer’s Market
This weekend Coach Kalie has organizes a couple of farmers market trips! Today, meet at the box at 10:30 to talk about seasonal eating and veggie storage tips. Then we will hit up the market at Watt...
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Thanks to everyone who came out to the farmers market! I think…
Thanks to everyone who came out to the farmers market! I think I’ll have to stop by there more often. I got all this for under $15! -KB
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