Monthly Archives: December 2012

Our team competition is right around the corner. Check out the line-up:

NorCal Region Men and placing in 2012:

  • Neal Maddox (Team ProAnox)- 2nd in region/20th in Games
  • Gabe Subry (Team Catalyst Athletics)- 3rd in region/18th in Games
  • Blair Morrison (Team #Overdogs)- 5th in region/5th in 2011 Games
  • Garret Fisher (Team ProAnox)- 7th in region
  • Ben Alderman (Team #Overdogs)- 9th in region
  • Buddy Hitchcock (CrossFit Excel) 10th in region
  • Zack Height (Team Catalyst Athletics)- 11th in region

NorCal Region Women and placing in 2012:

  • Jenny LaBaw (Team #Overdogs)- 1st in region/37th in Games
  • Annie Sakamoto (Team ProAnox)- 2nd in region/23rd in Games
  • Chyna Cho (Team Catalyst Athletics)- 4th in region
  • Sarah Hopping (Team ProAnox)- 6th in region
  • Jackie Perez (CrossFit CSA)- 10th in region

Also competing: 

  • Jeremy Kinnick (CrossFit CSA)- 3rd in SoCal Region/31st in Games
  • Katie Hogan (Team #Overdogs)- 6th in SoCal Region
  • Jolie Gentry (Team Catalyst Athletics)- 2007 CrossFit Games Champion

NorCal Teams and placing in 2012:

  • Rocklin CrossFit- 2nd in region/16th in Games
  • Diablo CrossFit- 3rd in region/3rd in Games
  • CrossFit East Sacramento-5th in region
  • CrossFit CSA- 7th in region
  • Brethren CrossFit- 8th in region
  • Team CFO- 9th in region

Also competing:

  • Invictus- 1st in SoCal region/4th in Games

This Sunday at CrossFit Oneworld in Union City, come out and support while watching some of the best in the world!!!  It will also be streamed live online at

Posted in Rocklin Crossfit Blog

Workout of the Day, Friday, December 28, 2012


10min. to find max Clean



5 RFT:

10 Thrusters (95/65)

14 Box Jumps (24″/20″)

12 SDHP (95/65)

12 Burpees

27 KB Swings (53/35)


*84 Holiday Burpees


Victoria Soto was a teacher for 5 years, the tragedy happened in room 10 on 12/14/12, and her life got cut short at the age of 27.

Posted in WOD

Workout of the Day, Thursday, December 27, 2012


5×2 Push Jerk



5 Rounds

20 OH KB Lunges (53/35)

15 Single Leg Double Unders

10 KB Burpees



100 Seated Twists


*81 Holiday Burpees

Posted in WOD

Workout of the Day, Wednesday


5×3 Dead Lifts


Metabolic: “Angie”

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats


*72 Holiday Burpees

Posted in WOD

Merry Christmas!

Open gym tomorrow starting after breakfast around 11:30.  Also, if you haven’t seen the new tab on the site titled “Jan Challenge” check it out!! It will also establish a novice team for East Sac throwdown!!


See ya soon

Posted in Rocklin Crossfit Blog

Workout of the Day, Friday, December 21, 2012


Front Squats (work up to a max, or pr)




12 DB Burpee Ground to Overhead (50/35)

21 DB Farmer Carry Lunges

After 3 rounds are completed, finish with 800 m run.



3×8 OHS (heavy)


*63 Holiday Burpees


Just a reminder, Julia Wilcox will be here tonight to talk about Advocare products. She will be here at 6:30, if you are interested, please stop by.

Posted in WOD

A Must Watch


Everyone knows about the tragic event that took place last week in Connecticut.  Charlie Zamora of Warriorz CrossFit in Elk Grove has come up with an idea to help.  We will be running a fundraiser to help the families in mourning.


For every dollar RCF donates, the staff/coaches will match with burpees.  Yes, you read that right…  Good thing we’ve been doing our holiday burpees!  So, if we raise $10,000, well, we’ll have some work to do!  The amount of burpees will be distributed amongst all the staff as a whole.


Help out a great cause and get some payback for all the burpees we make you do.  The goal for the total fundraiser is $50,000, let’s show them what Rocklin CrossFit can do!!!


For more information and how to donate, please go to


Thank you and dominate today!



Posted in Rocklin Crossfit Blog

Workout of the Day, Thursday, December 20, 2012


5×3 Thrusters




4 RFT:

10 Cal Row

10 Pull Ups

10 Squat Cleans (115/75)

50 Double Unders




5 x 12s “L” Holds


*60 Holiday Burpees

Posted in WOD

Workout of the Day, Wednesday, December 19, 2012


5×3 Cleans


5 RFT:

21 Wall Balls

12 Dead Lifts (225/155)



4×30 EMOM Sit Ups


*57 Holiday Burpees


Julia Wilcox will be in Friday night after classes at 6:30 for a presentation in regards to the Advocare 30-day challenge.  Last year’s challenge was a great success for those who needed a jump start on clean eating and energy!  Feel free to stop in or ask some of our members how it worked for them!

Posted in WOD

Strength Class and Holiday Schedule

Just an FYI, the Wednesday and Thursday Strength/Skills Class is canceled.  Sorry for the inconvenience, but it will resume Friday morning at regular time.  Monday, Christmas Eve, no strength class and just open gym starting at 0800.  Tuesday, Christmas Day, I will more than likely be at gym for some training, but I won’t put any times up yet, simply because I don’t know when I’ll be in.  I will put a time on the site in regards to when I’ll be in, that way you’ll be able to come in and get a wod or two in.


Happy Holidays!

Posted in Rocklin Crossfit Blog