**Open Gym this Saturday (11/17/12) from 7-8 AM and 10-11 AM. No coaching will be provided, but members are welcome to come in and train.**

Visitors, First Timers, Guests, Friends, Etc. are welcome to try a free workout at CrossFit Roseville at 9 am on Saturdays.

Workout of the Day for Saturday 17 Nov 2012

Three rounds of:
Power snatch, 75/55 lbs
Box jump, 24″/20″ box
DB Thruster, 40/25 pounds

Same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

This is the “Hope” workout. The order is changed slightly and dumbbells used for the thrusters instead of a barbell. Enjoy!

“Hope” Workout Demo – video [wmv] [mov] [HD mov] Extended workout footage – video [wmv] [mov] [HD mov]



There are going to be some new faces around soon. This is the time of year when brand new people start showing up. The coaches are hoping the CrossFit Roseville veteran members are ready to help the new people learn how to train at CrossFit Roseville. We are going to do our part to keep making the gym better and better. Please help us get the CrossFit message out to all those who need it and could benefit from it.

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