Monthly Archives : January 2015

ACF WOD: 2.1.14 “Open Gym”

Come in and practice the workouts for the SLO COUNTY GAMES. 9am-11am



ACF WOD: “As Fast As Possible”

1) Complete as fast as possible with your partner. 150 Wall Balls (20#@10'/14#@9') 100 Dumbbell Walking Lunges (53#/35#) 50 Pull-ups *Share the load with your partner, Rest while your partner works. Break up the sets any way.



ACF WOD: 1.30.15 “Double Trouble”

1) EMOM 8 Minutes 5 Hand Stand Pushups 5 Front Squats (165#/105#) EMOM 8 Minutes 10 Buprees 20 Double unders    



ACF WOD: 1.29.14 “Power Athlete”

1) Floor Press 5-5-5-5 2) Complete 3 rounds for time of: 5 Push Jerk (205#/135#) 10 GHD Sit-ups (Sub Toes to bar) 15 Box Jumps (24"/20")



ACF WOD: 1.28.15 “To Fit to quit”

Complete 21-18-15-12-9-6-3 reps for time of: Hang Power Snatch (115#/80#) Pistols (Right Leg) Pistols (Left Leg)



ACF WOD: 1.27.15 “Simple Strength”

1) EMOM for 10 minutes 3 Bar Muscle-ups (sub 6 Chest to bar pull-ups) 3 Deadlifts (315#/225#)  



ACF WOD: 1.26.15 “Keely Beely 33”

1) Complete 33 rounds for time of: 1 Power cleans (135#/95#) 1 Front Squat (135#/95#) 1 Push Press (135#/95#) 1 Back Squat (135#/95#) 1 Behind the neck Push Press (135#/95#) *Happy Birthday to Coach Keely! This workout will be done similar to the "Bear Complex" except in this version there is no punishment for resting the bar on the ground after each set, we are just trying to get 3...


ACF OPEN GYM! 01.25.15

Open Gym from 0900-1100! Come on in and work on those 2015 goals!!!



ACF WOD – 01.24.15 “Cheetah Wall Walk”

1) Complete 4 rounds each with a partner: 400m Sprint 5 reps Wall Walks * Partner 1 will sprint their 400m, immediately perform 5 reps wall walks, then partner 2 will start their run.  Rest while partner works.  400's are intended to be maximal effort!



ACF WOD – 01.23.15 “Cindy”

1) AMRAP 20 minutes: 5 reps Pull-ups 10 reps Push-ups 15 reps Air Squats



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