ACF 10/21/13

Sometimes you’ve got to just lay down. Must have been a tough one T


Workout of the Day

Tabata (20 seconds on / 10 seconds rest)

115 pound Push press
24 inch Box Jump

alternate between both movements for 8 rounds


10 Reasons Why Endorphins are So Important
10 Ways to Plateau, Burn Out, and Avoid Getting Strong


I know everyone loves to help friends move! That is why this Saturday we are going to help Coach Kyle move. We will still do a workout on Saturday morning and go help the Madison’s move afterwards.


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6 Responses to “ACF 10/21/13”

  1. Dan 2013-10-21 at 07:06 #

    Happy to help Team Madison, we’re in!

  2. kyle 2013-10-21 at 07:52 #

    moving sucks i will make it up to you guys

  3. Adam 2013-10-21 at 11:41 #

    I just a a nice little workout at Crossfit Amundson down here in Santa Cruz…. I miss my ACF!! I’ll see you guys tomorrow

  4. FireSteve 2013-10-21 at 13:36 #

    Noon was great today. A good full class with lots of hard work going on and got to workout with IntenseSteve again. Just like old times.

  5. Melinda 2013-10-21 at 16:06 #

    Not sure I am going to be able to box jump tonight; still having a hard time walking after Saturday’s WOD. Also happy to help team Madison. Will be there!

  6. Tracy 2013-10-21 at 17:33 #

    Great noon class today!
    I work Saturday, sorry Madison’s!

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