This Saturday we will be enjoying our time watching some of our athletes competing and representing ACF! I am excited to see where we stand as a team. I think we are pretty sick, but of course I’m supposed to think these sorts of things about my athletes…

Our man Keith passed his CrossFit level one test today! So get your selves ready for a new coaching style in the gym. Keith is awesome and I’m happy to have him as a coach for all of you. He is going to be raising the standard, be ready!


And don’t forget our festivus celebration on Saturday night!


complete as many rounds as possible in 20 minutes of:

Barbell Complex @ 155/103

9 dead lift

7 rows

5 front squats

3 push press

after every other round push or drag a sled 200 meters 75/45

5 Responses to “12/10/12”

  1. Dan 2012-12-10 at 07:12 #

    Very cool, Keith, congrats! Go buy some socks…

    Shout out to Lanette and Keanu…..hello, you out there??

  2. Molly 2012-12-10 at 14:17 #

    grueling WOD today! 5 rounds plus 9. still a little confused about that row /:

    I’m looking forward to being coached by Keith. Raise the bar, dude!

  3. FireSteve 2012-12-10 at 15:55 #

    Congrats Keith. Glad I got to workout with you today. That 155# was challenging today, but fun. Finished 6 rounds plus 9 reps plus 4 sled pulls. Good job nooners.

  4. Melinda 2012-12-10 at 21:51 #

    Good WOD today. Went a little light on the weight cause I’m babying a shoulder/elbow and got in 8 rounds. Looking forward to cheering on the ACF team on Saturday. And Congrats to you Keith!

  5. kyle 2012-12-11 at 07:13 #

    That was a tuff wod 5+8 155lb got heavy.Nice work keith.

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