Monthly Archives: December 2011

Happy New Year!

Sunday morning we will not be running any classes, but we will be having open gym from 9:00 a.m. until probably 1:00 p.m. or so… No need to sign up, I’m sure I can set you up with a nice WOD that’ll target your weaknesses!

 

Also, click the link to get your Groupon promo’s!!! http://www.groupon.com/deals/crossfit-ca

 

Be safe out there guys!

Posted in Rocklin Crossfit Blog

Groupon

The deal is in! Click the link to get your savings and your gift to helping someone to get on track for there New Years resolutions!!!  http://www.groupon.com/deals/crossfit-ca?c=dnb&p=1

 

Remember, if you’ve been a member within the past 6 months, you cannot purchase one for yourself, BUT you can purchase as gifts or to sell… For every 5 you purchase, you get a FREE month of training!

Posted in Rocklin Crossfit Blog

Workout Of the Day (Friday December 30, 2011)

Technical: 5 x 3 Split Jerk
For Time: 100 Double Unders

Then:

“Elizabeth”

21, 15, 9 of:

Power Cleans (135/95)

Ring Dips

Then:

800 m Run

Stabilization: 5 x 12 secs L-Sits
Details: Happy Birthday Shea!  This is her 13th Birthday and she picked the movements for today’s WOD!  Please make sure you give her lots of thanks for it (she just loves attention!)  Also, lil Shea has been accepted to compete in the CrossFit Kids Teen Competition this January in Southern California http://www.thefitexpo.com/crossfit.asp check the link for details and you’ll see our very own Valerie Calhoun pictured doing wall balls in her crushing performance in last October’s CrossFit Kids comp.

 

87 Holiday Burpees

 

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Posted in WOD

Workout Of the Day (Thursday December 29, 2011)

Technical: 5 x 3 Snatch Balance
For Time: Five Rounds of:7 Snatch (135/95)

21 Burpees over Bar

Stabilization: 50 Pistols
Details: 0 Holiday Burpees if you attend class! Otherwise, it’s 87… 

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Workout Of the Day (Wednesday December 28, 2011)

Technical: 4 x 5 Zots Press
For Time: Two Rounds of:

25 Power Snatches (75/55)

400 m Runpurchase cialis online

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25 Wall Ball

400 m Run

Stabilization: 100 Med ball Seated twists
Details: 84 Holiday Burpees!

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Workout Of the Day (Tuesday December 27, 2011)

Technical: 5 x 3 OHS
For Time: 50 Burpees

500 m Row

75 Pushups

500 m ROw

100 Air Squats

500 m Row

Stabilization: 5 x 12 secs Seated Hot Potato
Details: We will be running another groupon promotion this week.  We just received confirmation that the dates will be Dec. 31st through January 2nd.  Same rules as last time for you.  If you have been a member with us over the past 6 months, unfortunately you may not purchase one for yourself.  However, for every 5 groupon’s you purchase to be redeemed at RCF, you get one FREE month!  This is a way to get your motivated New Years’ Resolution friends and family in!  Gift them out or sell them and make some money.  Again, for every 5 that you purchase as gifts or to sell, you will receive one FREE month of training!

 

I will update the schedule for next week to take on the influx on clientele and please keep in mind…  The previous groupon promos we ran paid for the new racks, atlas stone molds, yokes, farmer handles, more bars, weights and other items!  So, your patience is appreciated and again, we will be opening up more classes… Any class time suggestions?  Please let me know…  How bout a lunch time class?

 

Thank you!

 

PS- If you are in class, you only have 31 Holiday Burpees, otherwise, it’s 81!

 

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Posted in WOD

Workout Of the Day (Monday December 26, 2011)

Technical: 4 x 4 Back Squats
For Time: Five Rounds of:

12 C2B Pullups

9 KB Swings (70/44)

6 Power Clean & Jerk (155/105)

Stabilization: 4 x 25 Situps
Details: 78 Holiday Burpees
Posted in WOD

Open Gym Saturday 12/24/11

We will be having open gym tomorrow from 7:30 am to 9:00, then our classes and 9:00 and 10:00, then again from 11:00 to 12:30 pm.  So, if you are planning on coming in to open gym and you are signed up for classes, please cancel yourself to free up a spot. There is no need to sign up for open gym time.  But, if nobody is here at noon, we’ll probably close up.

 

Thank you!

Posted in Rocklin Crossfit Blog

Workout Of the Day (Thursday December 22, 2011)

Technical: 5 x 3 OHS
For Time: Complete 2 reps of each increasing by 2 until you’ve hit 16 of:

Air Squats

KB Swings

KB Push-Ups

Wall Ball

Stabilization: 100 Disc Squats
Details: 66 Holiday Burpees
Posted in WOD

Workout Of the Day (Wednesday December 21, 2011)

Technical: 5 x 3 Power Snatch
For Time: Four Rounds of:

10 Burpees

15 Pullups

20 Double Unders

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300 m Run

Stabilization: 6 x 12 secs L-Sits
Details: If in class, 23 Holiday Burpees, otherwise, 63!

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Posted in WOD