090324 TUESDAY


Pam’s kids run American River CrossFit., and if they take after her in the slightest. . . They probably have a shot at the Regionals.


For time perform 25, 20, 15, 10, 5 rep/rounds of:

Wall Ball (20lb/10′ or 14lb/8′)

Box Jumps (24″ or 20″)

Back Extensions (sub light weight good mornings if needed)

Post time to comments.



More evidence that we are Vitamin D deprived

“. . .Clinicians previously believed the major health problems associated with vitamin D deficiency were rickets in children and reduced bone mineral content in adults, conditions reduced by fortifying foods with vitamin D, according to background information in the article. More recently, insufficient vitamin D levels have been associated with cancer, heart disease, infection and suboptimal health overall. Evidence suggests that levels of 30 nanograms per milliliter to 40 nanograms per milliliter may be needed for optimum health. . .”

Click here for complete article.

Post thoughts to comments.


Make sure you sponsor one of our members for the California Climb event this Saturday!

Recent Posts
Showing 0 comments
  • Damen

    I did deadlifts and Karen today, the last thing I ever wanted to see was more wall balls….ever….

  • Adam


    Wanted to see if we were going to do some type of car pool for Saturday’s Climb or if everyone was just going to meet at the event?

    I am stoked and look forward to waiting for you all at the top :).

  • Vickie

    Attention Ladies!

    We are organizing a night out this Saturday, March 28th and will meet at Holy Cow for a night of dancing. Anyone interested, please post to comment.

    Also, if anyone is interested in meeting for dinner at 8:00 pm at a Thai restaurant located across the street from the Holy Cow, which Meg suggested, please also post to comment.

  • luca z.

    Great classes today the ladies really kicked butt, great performances from all of them doing better than the boys, it was also good to see Julie back, it’s just not the same with out you girl!!!!

  • Tami

    Dinner & danc’n, count me in.

  • Tami

    Dinner & danc’n, count me in.

  • Darren

    The new Push up standard? One world is doing it now.


  • Craig

    Carry just did her first muscle up!

  • Mark L.

    This is a new standard for pushups? This is the way I was taught WAS the way we do pushups. Isn’t that why we used the “Easy Button”?

  • Yvonne

    Count me in for the dancing!

  • Yvonne

    Adam, Lauren and Tami, yes let’s car pool. Meet at our house, we are right off the 24 or some where in Lafayette because WC has no parking. We are thinking of leaving at 8:30AM.

  • Yvonne

    Carry now you definitely need a nickname! You are a stud!!! I wish I was there to see it!!! You will get a shirt from me for this and I have one in mind.

  • Meg Rosten

    Carry, AWESOME job on the muscle up, you are so strong!!!!! : )

  • Holly

    CARRY-I told you that you would be the first to get it!!!!!
    Soooooo very excited for you my friend, wished I had been there.

  • Darren

    Carry is a beast. a sexy beast but a beast none the less.

  • luca z.

    Congrats Carry you’re an awesome athlete!!!

  • sarah

    Carry- We’re not worthy! We’re not worthy!! You are AMAZING!!! Congrats!

    I cant wait to go out dining and dancing with the HOT girls of DCF!!!!

  • rahFRiniRig

    Orbigevievy Hibbantneah