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Monthly Archives : November 2015

ACF WOD: 12.1.15 “Data Driven”

Complete 10 rounds for time of: 10 Wall-balls (20#/14#) 10 Burpees *scaled 5 - 8 reps of each



ACF WOD: 11.30.15 “lets Do It”

Complete 25-20-15-10-5 Reps for time of: Power Cleans (135#/95#) Box Jumps (24"/20")  



ACF WOD – 11.29.15 “Open Gym”

* ACF Open Gym 0900 - 1100!



ACF WOD – 11.28.15 “Weekend Warriors”

1) 25 - 20 - 15 - 10 - 5 reps for time: Calorie Row GHD Sit-ups



ACF WOD – 11.27.15 “It’s Complex”

1) EMOM 10 min: Squat Clean + Front Squat + Lunge R + Lunge L + Jerk * Spend plenty of time warming up to a good moderate weight for the EMOM complex and plan to stick with the same weight for all 10 minutes.  All reps should be "touch and go."



ACF WOD – 11.26.15 “Always Thankful.”

* We will be having one large WOD at ACF today at 10am before spending the day with our families!  Visitors welcome!  Happy Thanksgiving to everyone!!!  Normal schedule resumes Friday morning. 1) With a partner complete 2 rounds for time: 50 reps Wallballs (20#/14#) 50 reps Jumping Pull-ups 50 reps Box Jumps (24"/20") 50 reps Burpees * Partition reps as you choose.  One partner...


ACF WOD – 11.25.15 “Gorilla Strength”

1) Deadlift: 5 - 10 - 15 - 10 - 5 * Strive for each set to be unbroken and maximal effort.  Rest as needed between sets. 2) Skill - 10 minutes: Muscle up progressions OR 3 sets not for time: Max reps unbroken ring muscle ups.



ACF WOD – 11.24.15 “Apocalypse now”

1) AMRAP 11 min: 200m Run (sub: Row 250m) 20 reps Kettlebell Swings (53#/35#) 10 reps Toes to Bar



ACF WOD – 11.23.15 “¡Órale Taqueria!”

**CONGRATULATIONS to two of our longtime members Kristin and Joel Casillas on their new restaurant, coming soon to Paso Robles!!!** 1) Complete 10 rounds for time: 10 reps Thrusters (95#/65#) 10 reps Plyo plate Push-ups (45#/35#) SCALED: 5-8 reps Thrusters (75#/45#) 5-8 reps Push ups https://youtu.be/s11x3f146qk



ACF WOD: “Open Gym” 11.22.15″

Open Gym 9:00am - 11:00am Join us and practice some technique or lift some big weight!



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