ACF WOD: 2.7.13

1) Five attempts at a 2 rm weighted pull-up 2) Five rounds for time: 7 over head squats (135/95) 14 buprees over the bar *1 min rest between rounds

ACF WOD: 2.6.13

1) 10 mins to establish 5 rep max deadlift 2) 3 x 5 reps at 90% 5 rm 3) EMOM for 16 mins* Odd minutes- 6 push press Even minutes- 8 front rack walking lunges (4 each leg) * same weight for lunges and push press 4) 50 toes to bar for time     … Continued

ACF WOD 2.5.13

Skill Work and Conditioning WOD: 3 rounds not for time GHD (Glute Hamstring Developer) back extensions 20 reps Hand stand hold 30 seconds 12-9-6-3 reps of Hang Power Cleans (185/125) Broad Jumps (8’/6′) Hand Stand Push Ups

ACF WOD: Mystery Monday

Atascadero CrossFit Mystery Monday Workout of The Day. 2.4.13 CrossFit prepares you for the unknown and unknowable. Come on in for our FIRST day of classes and see what ACF is all about!

ACF WOD: Benchmark Fran!

Fran! Thruster 95 lbs. Pull-ups 21-15-9 reps for time -Followed by- Active cooldown, and skill work.

ACF WOD: No equipment/ No excuse workouts!

‘No equipment/ No excuse!’ So you were thinking about doing a workout, but can’t get to the gym?  .. or maybe you don’t have bumper plates at home?   …or maybe you don’t have time and your too busy to spend an hour at the gym right now..  Maybe your traveling, and your in a hotel…. … Continued