Complete 21-15-9 Reps for time of: DUMBBELL CLUSTERS (50/35) PULL UPS
Complete 7 rounds for time: 14 ball slams (30#/20#) 7 D ball over jerk blocks + climb over (150#/100#)
STRENGTH: Overhead Squat 3 - 3 - 3 - 3 - 3 *5 Second pause at the bottom position. Go off rack. WOD: Team front rack carry. 800m Front rack carry (225#/135#) In teams of 3 carry a heavy barbell 800 meters. If the bar is dropped from the front rack at anytime the whole team must complete 5 burpees before continuing. Use teamwork to have a smooth transition and have fun!
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...
EMOMx15: Min 1: 50' Double Dumbbell Overhead Walking Lunge (50#/35#) Min 2: Max Pull-ups :40 Min 3: 50 Double-unders
1) Max attempt at Wall Handstand Hold 2) 10 down to 1, reps for time: Backsquat (255#/175#)
Join us this Saturday at ACF at 10:30 am! We will be teaming up with Clarkys body shop for a large team workout starting at ACF and ending at Clarkys. Bring your friends and family for the last workout of the year! Complete 27-21-15-9 Reps for time of: Power Snatch (75#/55#) Wall-balls