ACF WOD “Me & You” 02.04.2019

10 Rounds – alternate rounds with your partner -60 seconds burpees -60 seconds DB thrusters score is number of reps


NO WOD OR OPEN GYM TODAY! Come down and cheer on your friends and family as we throw down for the 6th annual SLO County Games. FREE Admission for Spectators! Who will be the fittest in SLO County?

ACF WOD “Over Under” 02.01.2019

For Time: 10 OHS (155/105) 50 double unders 8 OHS 40 double unders 6 OHS 30 double unders 4 OHS 20 double unders 2 OHS 10 double unders

ACF WOD “Dead Hold” 01.30.2019

10 min AMRAP – 1 Partner holds barbell (315/225) while partner performs… – 15 Thrusters (95/65) – 15 Pull-ups *Every time barbell drops, partners switch *Reps will only be counted while the barbell is being held at full lock-out

ACF WOD “Gone Bad” 01.29.2019

Fight Gone Bad style (3 rounds, 1min AMRAP for each movement) -db bench press (50/35) -mountain climbers -rope climb -kb swing (53/35) -row cals rest 1 min Beyond the Whiteboard

ACF WOD “git r done” 01.22.2019

Complete For Time: 50 DB Deadlift (50/35s) 50 DB Anchored Sit Ups 50 DB Hang Clean 50 DB Anchored Sit Ups 50 DB Push Jerk