New Time Slot

Workout of the day for Wednesday 06/13/12:

Press 3-3-3+ (80%, 85%, 90% of 1 Rep Max)

1) 500M Row

2) 2 Minutes Max Double Unders

New Time Slot on Sundays from 9am-10am!

This will be an open gym. Come in on Sundays and get some CrossFit. It is great to see the gym continue to outgrow the gym we were yesterday. New coaches, athletes getting stronger and working on our goats, new time slots… it is going to be a fun summer at CrossFit Roseville!

This thursday 9/13/12 Open Gym at 6am.

Come in this thursday at 6am for open gym. This is not a scheduled class but we may be having more open gyms in the morning in the coming months.

Congratulations Randy & Camille Perkins, and Jason Sheldon

Workout for the day for Tuesday 06/12/12:

2012 CrossFit Games Regional: Individual Event 6

For time:
Three rounds of:
345 pound Deadlift, 7 reps
7 Muscle-ups
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar
100 foot Farmer carry, 100lb dumbbells
28 Burpee box jumps, 24″ box
100 foot Farmer carry, 100lb dumbbells
3 Muscle-ups

WOD Demo with Jaime Gold at the South East Regional – video [wmv] [mov] [HD mov]

Congratulations to Randy & Camille Perkins for completing their Level 1 Cert!!


And to Jason Sheldon for placing 3rd in his 10k (6.2 miles) Swim this weekend!!

Hope Works

Workout of the day for Monday 06/11/12:

Strength: Back Squat: 3-3-3

Work Capacity:
21-15-9 reps for time of:
Good Morning 45/35lb

We Have almost Reached our goal!

Thanks for coming out this weekend to support our efforts to raise funds for St. Jude Children’s hospital. We had a great turnout for our Hope workout fundraiser. My favorite part of CrossFit will always be the community that comes together to support each other. We have almost reached our goal of $1,000. The 1 day operating expenses at St. Jude Children’s hospital is 1.7 million dollars. Crossfit has raised about 1.2 million so far! If you have not donated yet please click on this link:

Thanks again for bringing your friends and family. Thanks for brining food and drinks. Thanks to Coach Dave Pabalate and CrossFit Loomis for joining us. And most importantly thanks for coming out to support the children who are able to live better lives thanks to the efforts of St. Jude Children’s hospital.

-DANNY THOMAS St. Jude Founder



Three rounds of:
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the 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.

Hope workout scorecard – [pdf]

Come out today from 8am-noon to hang out with an awesome community of people getting together for a good workout to support a great cause. Bring a side dish and some drinks. Bring your friends and family, there will be scaled versions of the workout for everyone to participate.

Please visit to make a donation 100% of which will go to St. Jude Children’s hospital.

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

Remember: This Saturday is the CrossFit for Hope Workout!

Workout of the day for Friday 06/07/12:

2012 CrossFit Games Regional: Individual Event 5

Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch

Begin with 155 pounds and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute.

WOD Demo with Brandon Phillips at the South East Regional – video [wmv] [mov] [HD mov]

WOD Demo with CrossFit Santa Cruz – video [wmv] [mov] [HD mov]

The Amazing Pyrros Dimas Snatch 1995



CrossFit for Hope:

Remember to register for CrossFit for hope on and help CrossFit Roseville raise money for st. Jude children’s hospital!

Stop eating pesticides.

Workout of the day for Thursday 06/07/12:

2012 CrossFit Games Regional: Individual Event 4

For time:
135 pound Back squat, 50 reps
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps
85 pound Front squat, 50 reps
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps
65 pound Overhead squat, 50 reps
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps

BP Corn

Here’s the rub:

• Monsanto created “BP Corn” using genetically modified crops that include an insect-killing bacterium called Bacillus thuringiensis,or Bt.

• It is supposed to make the stomach of certain insects explode.

• This Corn accounts for 65% of all corn grown in the US and…

• Last year, doctors at Sherbrooke University Hospital in Quebec found Bt-toxin in the blood of:

  • 93 percent of pregnant women tested
  • 80 percent of umbilical blood in their babies, and
  • 67 percent of non-pregnant women

• Which makes sense because when you eat processed foods you are eating BP Corn: genetically engineered corn is present in the vast majority of all processed foods and drinks in the form of high fructose corn syrup.

The moral of the story is stop eating corn unless you know where it comes from (locally grown organic source) and stop eating processed foods. If you purchase processed foods and corn you are voting with your dollar to keep Monsanto thriving. And, if you think organic locally grown food sources are expensive, have you priced cancer lately?

Read More Here.

Game Time: Individual Event 3

Workout of the day for Wednesday 06/06.12:

2012 CrossFit Games Regional: Individual Event 3

Four rounds for time of:
100 pound Dumbbell snatch, 10 reps
200 foot Sprint


Congratulations to the May Membership Winners!

A big thanks to Katie Sanchez, Josh Balaam, and Sunday Ippolito for introducing their friends and family to Crossfit and helping to spread the word about CrossFit Roseville!!


9am Crew after Heavy Squat Cleans!

CrossFit for Hope – June 9

Workout of the day for Tuesday 06/05/12:

Wendler Press 5-5-5 (@ 75%, 80%, 85% of 1RM)

Work Capacity:
3 Squat Cleans every minute on the minute @ 80% 1RM until failure to complete. 15 minute cap.

This weekend is the Crossfit Hope Fundraiser workout!!

Beginning at 8:am going until noon this Saturday at CrossFit Roseville we will be hanging out and cheering each other on during this 17 minute workout. Please mark your calendars and plan to make a small donation.  We usually recommend $25-$50, but any donations will be accepted for participation this year. You can donate at with your open login if you competed in this years open or create a login if you did not. You can select CrossFit Roseville As an affiliate and donate to help us raise $1,000 for the event.

We will have signups for the Hope workout on the whiteboard. Invite your friends and family to come do the workout to support a good cause! There will be scaled versions of the workout for everyone to try. This is a great way to show your friends and family what CrossFit is and the strength of the CrossFit community.

CrossFit Loomis will also be attending the event to bring a lot of energy and excitement to this event!

This will be a fun family event. We will provide a main entree. Bring your family and a side dish & drinks.

Click the image below to make a donation on

War With the Weights

Workout of the day for Monday 6/04/12:

Deadlift 5-5-5

Work Capacity:
5 Rounds:
3 muscle up
15 box jumps 30/24inch

“When you approach weights you don’t approach it with a sensitivity. You approach it with a war like attitude.”

I’m not sure about bicep curls with milk jugs but definitely good for post workout nutrition!


Saturday Fun

Workout of the Day for Saturday 06/02/12:

“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

WOD Demo with Foundation CrossFit – video [wmv] [mov] [HD mov]

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

“The Chief”, CrossFit San Diego – video [wmv] [mov]


Saturday Fun! Bring your Friends & Family to the 9am Class. Remember we will be filming from 8:am-11:30am.

Bring your friends and family to try out CrossFit this Saturday at 9am. This class will be a high energy day with a lot of people while we are filming a video for Alejandro to use in Spain. Come in for a great workout and a lot of fun. If you can stay after the 9am class Alejandro is providing food and t-shirts. You too can be a CrossFit celebrity!—(in Barcelona).

Next Saturday, June 9th we are hosting the fundraiser workout “Hope.”

Bring your friends and family for a day of fun, a good workout, to support a great cause. This workout will be scalable for first timers. This is a great way to introduce your friends & family to crossfit all while supporting a the St. Jude’s Children’s hospital. 100% of the proceeds goes to the hospital.

Hopefully you have already started fundraising for this event. If not, get on it! Don’t get a no rep, raise funds for the kids. This will be a fun event, food will be provided. Bring a side dish and drinks!