ACF 3/17/14



Workout of the Day


With a single 2 pood kettlebell:
21 turkish get-ups, right arm
50 swings
21 overhead squats, left arm
50 swings
21 overhead squats, right arm
50 swings
21 turkish get-ups, left arm


Rep the Witch Hazel – This event and subject is near and dear to friends of ours here at ACF and to our friends at ARCFit. The event is being held to support one of the coaches of American River CrossFit who is currently battling it out with cancer for her second go-round.

Get signed up today! Lets start a sign-up on a white board in the box so we know who is going.


Don’t forget to put your score in for the CF open. A few of you still need to test, don’t forget that either!


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7 Responses to “ACF 3/17/14”

  1. Dale 2014-03-17 at 06:43 #

    great job by all that went down and worked out at American River on Saturday!! Looks like a fun one for today

  2. Adam 2014-03-17 at 06:51 #

    ACF travels well, looking forward to our home court advantage next weekend! see you all at noon.

  3. Dan 2014-03-17 at 06:56 #

    Missed a bunch of ya this past weekend, but you’re in luck….ACF next Saturday, come one – come all!!

  4. Elijah 2014-03-17 at 15:38 #

    Easiest part, over head squats.
    Hardest part, KB swings.
    Most ridiculous part, Turkish get-ups.

    75:45 Rx

  5. Molly 2014-03-17 at 18:48 #

    I don’t know that I could have RXed this one even if I had allowed myself to take 75+ minutes. Well done, Elijah! I went 35# on TGUs and squats, 44# on swings (caught myself coming off my heals a few times!). 27ish minutes.

  6. Capt Kate 2014-03-17 at 20:45 #

    Hardest most ridiculously easy difficult part: TGU, KBS, OHS. Err… 😉 Fun class 6:30pm (or 1830 for you hard chargers)! And awesome job on 14.3 ACF. I heart this place and all of you. 🙂

  7. Dez 2014-03-18 at 11:13 #

    Thanks for the awesome WOD yesterday, coach! This one was definitely interesting to say the least! That TGU is probably one of the most awkward movements I’ve ever learned ;). My arms and shoulders are happily embracing their spaghetti status today! Looking forward to tomorrow!

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