Clik here to view.
ACF – January 15, 2016
Workout of the Day Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-up For weighted pull-ups place a 45 pound dumbbell between the legs above crossed...
View ArticleClik here to view.
ACF – January 18, 2016
Workout of the Day Bench Press 1-1-1-1-1-1 Finish with as many burpees as possible in 5 minutes
View ArticleClik here to view.
ACF – January 19, 2016
Workout of the Day Complete as many rounds and reps as possible in 20 minutes of: 3 power cleans 6 pull-ups 9 wall ball shots Grass fed beef is on order! Sign up on the board to get in on the first...
View ArticleClik here to view.
ACF – January 20, 2016
Workout of the Day Front Squat 1-1-1-1-1-1 Don’t forget, cash and coolers today. We will divide up the first cow evenly amongst the group. You’ll only pay for what you get and you will receive the...
View ArticleClik here to view.
ACF – January 21, 2016
Workout of the Day 3 rounds for time of: 400 meter run 21 handstand push-ups 21 GHD sit-ups If you forgot your cash yesterday, bring it in this morning or your meat will go in to someone else’s...
View ArticleClik here to view.
ACF – January 22, 2016
Workout of the Day For time: 21-15-9 Row for calories Power snatch Register for the CrossFit Open
View ArticleClik here to view.
Clik here to view.
ACF – January 26, 2016
Workout of the Day For time: 21-15-9 Push jerk Box jump Kettlebell swing Did you sign up for the open yet?
View ArticleClik here to view.
ACF – January 27, 2016
Workout of the Day Clean 4-4-4-4-4-4 (touch & go) No food is healthy. Not even kale.
View ArticleClik here to view.
ACF – January 28, 2016
Workout of the Day for time: 15-10-5 Overhead squat pull-up rest 2 minutes 15-10-5 thruster pull-up rest 2 minutes 60 calorie row
View ArticleClik here to view.
ACF – January 29, 2016
Workout of the Day accumulate 3 minutes in a L sit accumulate 3 minutes of hollow rocks Spend the rest of class doing yesterday’s workout if you didn’t get a chance. If you did yesterday’s workout,...
View ArticleClik here to view.
ACF – February 1, 2016
Workout of the Day Complete 1 clean + 1 hang clean + 1 jerk the first minute. Complete 35 double-unders the second minute. Continue alternating minutes for a total of 20 minutes. No Saturday class!...
View ArticleClik here to view.
ACF – February 2, 2016
Workout of the Day Overhead squats 1-1-1-1-1-1 No Saturday class! We will be outside building trails with Placer Land Trust (weather permitting)
View ArticleClik here to view.
ACF – February 3, 2016
Workout of the Day Complete as many reps as possible in 7 minutes of: Burpees (jumping and touching an object with both hands that is 6 inches over your max reach) Finish with 1 rep max bench press
View ArticleClik here to view.
ACF – February 4, 2016
Workout of the Day 5 rounds, each for time of: 30 calorie row, 1:1 / work:rest No Saturday class! We will be outside building trails with Placer Land Trust. Weather is looking good! Meet at the box...
View ArticleClik here to view.
ACF – February 5, 2016
Workout of the Day “Sisson” Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run
View ArticleClik here to view.
ACF – February 8, 2016
Workout of the Day Deadlift 4-4-4-4-4-4 A great time was had by all! Building trails was more fun and a little harder than I thought. Beautiful country out there. I’m excited to get more of us out...
View ArticleClik here to view.
ACF – February 9, 2016
Workout of the Day Sign up for the open Then… “J. T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups
View ArticleClik here to view.
Clik here to view.
ACF – February 11, 2016
Workout of the Day 10 rounds for time of: power snatch, 6 reps 12 pull-ups
View Article