Monthly Archives: January 2013

Workout of the Day, Thursday, January 31, 2013


4 x 3 Split Snatch (touch and go)



“G.I. Jane”

100 Burpee Pull Ups

Every 2 minutes, remove 2 reps


50 Burpee Muscle Ups


100 Disc Squats


*310 Double Unders

Posted in WOD

RockTape Clinic


Rocktape is an elastic endurance tape designed for competition. Rocktape’s unique unidirectional stretch pattern won’t reduce your range of motion but it will give you more game.

With its unique stretch and superior adhesive, Rocktape creates a bio-mechanical lifting mechanism which delays fatigue, stabilizes joints, prevents ring and hand burn and promotes proper form.  Rocktape has been working with Crossfit athletes since the 2010 games and is proud to be associated with Crossfit.


Sign up online, it will be February 9th at noon, the cost is just $55 and you will get a roll of tape.  Classes are limited, so register ASAP and reserve your spot. Get that extra edge on your fitness and help your tweaks, sprains, and pains.  This clinic typically runs for $170…  The elite wear it, there must be a reason!  So let’s learn how to apply it for that extra pound PR or five second faster Fran time.


Be better than yesterday!


Dominate today

Posted in Rocklin Crossfit Blog

Workout of the Day, Wednesday, January 30, 2013


5×3 OHS



21, 15, 9 with a 500m Row between rounds:

OHS (115/75)




7×1 Weighted Pull-Ups


*300 Double Unders

Posted in WOD

Workout of the Day, Tuesday, January 29, 2013


Snatch Balance 5×3



30 Power snatch (95,65)

60 Alternating leg lunges (95, 65)

20 Power snatch

40 alternating lunges

10 Power snatch

20 Alternating lunges



50 Toes to Bar


*290 Double Unders

Posted in WOD

Workout of the Day, Monday, January 28, 2013


5×2 Back Squat




10 DB Burpee Ground to Overhead

20 Air Squats

30 Double Unders



Max Weighted Pistol Squat


*If in class today, only 70 double unders, otherwise 280



Posted in WOD

East Sac Throwdown

This weekend is the annual East Sac Throwdown team competition.  It will be held at the Roseville Fairgrounds and we have three teams participating!


Our Masters Team:

Jim Garvin

Tom Magorka

Lynn Hunter

April Davenport


Open Team:

Grant Raup

Mike Kluegel

Jennie McKernan

Amy Slay


And Novice Team:

David Ivanov

Matt Salmons

Christina Barrett

Kim Miranda


Lastly, Tim and Cami Botonis will be doing the cooking and fueling the venue with their company Beast Fuel Foods!


Action starts at 0900 on Saturday and is a two day competition.  Also, if you are willing and available, there is a need for more volunteers.  Let me know ASAP if you’d be willing to help out!

Posted in Rocklin Crossfit Blog

Workout of the Day, Friday, January 25, 2013


10 min. to find 1RM Clean & Jerk (Olympic Lifting Standards)



5 RFT:

12 Thrusters (95/65)

21 KB Snatch (24/16)



5×12 L-Sits


*250 Double Unders



Posted in WOD

Workout of the Day, Thursday, January 24, 2013


5×2 Front Squat to Split Jerk



Start with 750m Row, then,

5 Rounds of:

10 Box Jumps (24″/20″)

10 Ball Slams (40/30)

Finish with 750m Row



100 Sit Ups for Time


*240 Double Unders

Posted in WOD

Workout of the Day, Wednesday, January 23, 2013


5×2 Power Cleans



21, 15, 9

Clusters (135/95)

Toes to Bar



3×20 KB Figure 8s


*230 Double Unders

Posted in WOD

RCF Jackets

Many of you have asked about the jackets that Ryan F. has made… We are doing an order for them, but we will more than likely NOT be ordering any extra’s… SO, preorder at the front desk and we have a couple samples of them to try on.  They are SWEET!!


Let us know


Posted in Rocklin Crossfit Blog