ACF – September 22, 2014

I received an email this weekend and I thought I would share it…


Subject: If you do CrossFit

and no one sees you…

20 box jumps
20 push up Elijah style
20 hollow rocks

5 sets

Got there at 9 finished 5 sets after warm ups at 950.

I am out…have a great day sorry missed you guys yesterday and today but at least I got mine in.

Attached were these pictures:








Awesome job Steve, one of the best emails I’ve received in months! I’m glad you got in your workout. Next time maybe you need to keep up on the blog so you know if there are any changes to the schedule!



Workout of the Day

21-18-15-12-9-6-3 reps of:

115 pound shoulder to over head
box jump 24 inches


Thank you to all the folks who came out to help with the American River clean up! If you didn’t come help and I see you down there enjoying a nice clean river, I will personally throw you in the water, and I don’t care how cold it is!!!


New Saturday Schedule:

8am – Mobility WOD
9am – Partner WOD
10am – Open gym

Open gym = make up WOD from the week, extra mobility, extra strength WOD, or skill work (i.e. gymnastics/olympic lifting)

*schedule subject to change



Episode 43: Mobilize at the position of restriction


4 Responses to “ACF – September 22, 2014”

  1. Dan 2014-09-22 at 07:07 #

    River clean-up was fun, great idea! New subject-to-change Saturday schedule looks fun, too! Bobo….you’re killin me, man!

  2. FireSteve 2014-09-22 at 07:11 #

    I will start posting again hoping this will inspire others.

    Thanks to all who cleaned up the river.I couldn’t join because I was unfortunately doing our last tahoe camping trip for the summer, bummer for me.

    Steve I like the initiative to doa workout on your own. That’s awesome motivation.

    Lastly I need a partner for the burpee for turkeys competition. Hit me up.

  3. Shawna 2014-09-22 at 09:59 #

    Thanks for the motivation Steve, that’s awesome! I am going to remember that next time I have to work all weekend like I just did. Maybe I should put a reminder on my high tech blackberry! 😉

    Also, if anyone is looking for a novice to pair up with for burpees for turkeys, let me know 🙂

  4. Steve Rebozzi 2014-09-22 at 19:14 #

    Thanks for the support guys! You all inspire me to reach higher and further than I could on my own.

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