Monthly Archives : January 2017

ACF WOD: 2.1.17 “Gnardog”

AMRAP 8 minutes: --Buy-in-- 800 m run AMRAP with remaining time: 40 Double unders 8 Power cleans (95#/65#)



ACF WOD: 1.31.17 “Squat Program”

Schedule Update: We will be closed Friday Pm classes due to set up for the 4th annual Slo County Games! The 4th annual Slo County Games is happening this Saturday at  ACF from 8:00am - 4:00pm. Come down and cheer on some of the fittest people in the central coast as they throw down in this exciting CrossFit Competition.   20 Unbroken Reps Back Squat *Compare to last set of 20 ba...


ACF WOD: 1.30.17 “Train Insane”

Schedule Update: We will be closed Friday Pm classes due to set up for the 4th annual Slo County Games! The 4th annual Slo County Games is happening this Saturday at  ACF from 7:00am - 4:00pm. Come down and cheer on some of the fittest people in the central coast as they throw down in this exciting CrossFit Competition.   Complete 21-15-9 reps for time: Wallballs (20/14#) C2B Pul...


ACF WOD: 1.29.17 “Open Gym”

9:00am - 11:00am Open Gym!



ACF WOD: 1.28.17 “Barbell Conditioning”

1. Barbell Conditioning Complete 2 rounds of: EMOM x5: Min 1: 15 Cleans (165#115) Min 2: Rest Min 3: 12 Cleans (185#130) Min 4: Rest Min 5: 9 Cleans (205#145)



ACF WOD: 1.27.17 “Squat Core Conditioning”

20 Rep Back Squat *Add 5-10 lbs from last time you completed the 20 rep squat.   2.  Stamina Conditioning EMOMx12: Odd: 20 Kettle bell swings (53#/35#) Even: 10 strict T2B



ACF WOD: 1.26.17 “Birthday Girl”

Happy Birthday to my beautiful wife Keely Fortune! Help celebrate her birthday by throwing down on this awesome workout and sending her a picture of the aftermath. Complete 35 Rounds for time of: 1 Power clean (135#/95#) 1 Front Squat (135#/95#) 1 Push Press (135#/95#) 1 Back Squat (135#/95#) 1 Push Press (135#/95#)



ACF WOD: 1.25.17 “Stamina Conditioning”

Stamina Conditioning EMOMx12: Odd: 6 TTB + 6 OHS (95/65#) Even: 6 TTB + 6 Thrusters (95/65#)



ACF WOD: 1.24.17 “Burner Conditioning”

5 Rounds for time: 10 1-Arm DB Snatch (70#/50#) 10 Box Jump-overs (24/20")



ACF WOD: 1.23.17 “Squat Program”

20 rep Back Squat *Compare to last time you did the 20 rep back squat and add 5-10 lbs. We will also be doing another set on Friday.   EMOM 10 minutes 3-5 Strict chin-ups 3-5 Strict Dips



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