ACF 12/19/12

The Dream Team!

Rosie and I are leaving this morning to visit family in Colorado till the 25th. Enjoy your time with Keith and make him WORK! And Keith,  take good care of the kidz while we are out of town, don’t let them get out of hand!



Ground to Overhead with a Plate (45, 25)
5 Burpees + 30 Double Unders


a place to feel normal

whats happening?


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6 Responses to “ACF 12/19/12”

  1. Dan 2012-12-19 at 08:18 #

    Safe travels Coach & Rosie, we’re in good hands with Coach Keith. Coach Keith, we’ll be back Thurs, Friday and of course Saturday. If the world doesn’t end Friday, it may just feel like it after Saturday’s WOD

  2. Dan 2012-12-19 at 08:31 #

    P.S. Was thinking about the t-shirts, and wanted to throw-out the statue in Old Town Auburn, the gold panner guy. Maybe that could be the central theme….gold panner picking up a concrete boulder, or kettlebell, or whatever….with other equipment strewn about. Peace out

  3. FireSteve 2012-12-19 at 08:50 #

    Had to keep it light before the last grueling workout. Keith I wont be there the next 3 days for your coaching debut. I am sure you will do great and of course have fun. I am hoping to be there Saturday for the 12 days of torture madness.

  4. Brenda 2012-12-19 at 17:18 #

    I hate to say it but the holiday’s have taken over my schedule, I actually can’t wait until the day after Christmas to get back on the horse. Congratulations to our awesome athlete’s, I knew you guys would rock. Elijah and Rosie have a safe and fun trip to Colorado. Merry Christmas Everyone!

  5. Molly 2012-12-19 at 17:48 #

    great WOD today! us nooners just need you to be a little meaner, coach Keith. we really kick some butt when we’re being yelled at, despite the nasty looks we might give you 🙂

    to all of you whose workout schedule is being sabotaged by the holidays, enjoy your time, avoid sugar, and get back to the box as soon as you can!

  6. keith 2012-12-19 at 23:38 #

    good today everyone. Todays workout turned out to be more difficult that it seemed. As usual everyone killed it. See you all tomorrow and remember to class at 830, 1200 is a go though.

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