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Monthly Archives : December 2014

ACF WOD: 1.1.15 “2015 Get off the exercise machine!”

Happy New Year! -We are Closed during our normal AM classes 1.1.15 (Accept for our FREE outdoor workout) -We are Open for regular schedule in the PM (5:00pm and 6:15pm on 1.1.15) FREE outdoor workout at Stadium Park Trail head in Atascadero @ 10:00am. Open to all fitness levels. Bring friends, family, workout clothes, a water bottle and something heavy if you are up for the challenge. ...


ACF WOD: 12.31.14 “Waiting doesn’t make it any easier”

1) Work up to a heavy 1 rep Squat Snatch 2) Open workout 14.1 AMRAP 10 Minutes of: 30 Double unders 15 Power snatches (75#/55#) *---Schedule Update--- -12.31.14- AM Normal schedule , PM Closed -1.1.15- AM Closed accept for Free outdoor workout, PM Normal Schedule. We will be hosting a FREE outdoor workout at Stadium park trail head on 1.1.15 at 10:00 am. Bring friends, ...


ACF WOD: 12.30.14 “CrossFit Cowboy”

1) Complete 4 rounds for time: 400m Run 2 Rope climbs 41 Slam Balls (30#/20#) 400m Row 2 Muscle ups (ring or bar) 41 Sit-ups    



ACF WOD: 12.29.14 “Cookie Burner”

1) Work up to a heavy 3 rep max Hang squat clean 2) Complete 2 rounds of this 6 minute AMRAP 2 Minutes of Wall-Balls (20#@10'/14#@9') 2 Minutes Push-ups 2 Minutes Hang squat cleans (95#/65#) 2 Minutes rest



ACF – OPEN GYM 12.28.14! 9-11am

Join us for our Open Gym from 0900-1100!



ACF WOD – 12.27.14 “The Gambler”

1) Complete 3 rounds each, in teams of 3: 10 reps Dumbbell hang squat cleans (50#/35#) 15 reps Kettlebell Swings (70#/53#) Plank hold Cash Out: 800m Front rack barbell carry (225#/155#) * For the 3 rounds, all 3 teammates will be working simultaneously.  If one teammate rests, reps stop.  Each team member will do each station 3 times.  Once the 3 rounds is completed, as a team...


ACF WOD – 12.26.14 “Coach Cam’s Guest WOD”

1) Complete for time: Buy in: 25 reps Toes to Bar 12 - 10 - 8 - 6 - 4 - 2 reps: Deadlift (225#/155#) Box Jumps (24"/20") Buy out: 25 reps Toes to Bar * This workout was thought up for us from our good friend Cameron who works on the CrossFit HQ Seminar Staff!  Here is his message to you all for this workout: "Hey ACF'ers!  I'm super pumped to have been asked to share...


ACF WOD 12.25.14 – MERRY CHRISTMAS TO ALL!!!

The box will be closed today but will  re-open for our 9am, 5pm and 6:15pm WODs on Friday 12/26! We hope everyone enjoys the day with family and friends; thank you all for supporting ACF. * If you feel the need to move today before all the craziness, give this a go..."Quick 'n Dirty" 50/25, 40/20, 30/15, 20/10, 10/5 reps: Air squats Burpees * Post times to comments; fastest time...


ACF WOD – 12.24.14 “White Christmas!”

1.) Shoulder Press 2 - 2 - 2 - 2 - 2 2.) Complete 3 rounds for time: 20 reps Front Squat (95#/65#) 20 reps Push Press (95#/65#) 20 reps Pull-ups   **ACF HOLIDAY SCHEDULE** - Christmas Eve: Wednesday 12/24 - Normal A.M. classes; PM classes closed - Christmas Day: Thursday 12/25 - ACF CLOSED *MERRY CHRISTMAS!* - Friday 12/26 - 9 A.M ONLY, P.M Classes normal - ...


ACF WOD – 12.23.14 “Rudolph the Nose Reindeer”

1.)  Complete 5 rounds for time: 8 reps Power Snatch (135#/95#) 6 reps alt. Overhead Lunges (135#/95#) 4 reps Box Jumps (40''/30'') * Rest 1 min between rounds*   **ACF HOLIDAY SCHEDULE** - Christmas Eve: Wednesday 12/24 - Normal A.M. classes; PM classes closed - Christmas Day: Thursday 12/25 - ACF CLOSED *MERRY CHRISTMAS!* - Friday 12/26 - 9 A.M ONLY, P.M Classes...


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