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ACF WOD: 11.20.17 “Front squat Program”

---MODIFIED SCHEDULE THIS WEEK--- -11.20.17 Monday: Normal Schedule -11.21.17 Tuesday: Normal Schedule -11.22.17 Wednesday: Normal Schedule -11.23.17 Thursday:  One workout at 8AM - family friendly programming so bring your peeps! -11.24.17 Friday: We will be open 6-9am and will be burning off our Turkey with a Half Marathon Row, which can be scaled or done with a partner/team. C...


ACF WOD: 9.25.17 “All about Snatch”

  OHS 5-5-5 SNATCH BALANCE 3-3-3-3 SQUAT SNATCH 1-1-1-1-1



ACF WOD: 9.12.17 “Hard and Fast”

  Complete 21-15-9 Reps for time of: DUMBBELL CLUSTERS (50/35) PULL UPS  



AcF WOD: 7.16.17 “open gym”

Open gym 9am-11am



ACF WOD: 7.15.17 “Fire Power”

Complete 7 rounds for time: 14 ball slams (30#/20#) 7 D ball over jerk blocks + climb over (150#/100#)



ACF WOD: 7.2.17 “Open Gym”

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



ACF WOD: 5.8.17 “Afternoon walk”

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!



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: 1.18.17 “Overhead”

EMOMx15: Min 1:  50' Double Dumbbell Overhead Walking Lunge (50#/35#) Min 2: Max Pull-ups :40 Min 3: 50 Double-unders



test 3



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