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Great snatches and new double unders

All of you are starting to come around with those snatches, seriously looking good people! We also had a bunch of you get double unders, consecutively! Great day at the box as usual.


Amby Anger with a strong catching position on snatch day



today we will be doing Keith’s Birthday WOD

He turns 25 today, October 10th.

You’ll have to come in to find out what the WOD is!

Start planning your attack

Make sure you start planning your attack on this whole nutrition project and make it happen. Just do us all a favor and don’t look too deep into it! If you plan on going ‘Paleo’ and have to ask if it’s Paleo, it’s probably not. It’s almost that simple but not really…

I have posted this video before but I think it gives you a pretty good idea of where we need to be going with this whole nutrition project.


A little more if you’ve got time

If you have any questions about what you need to be doing, we have a wealth of knowledge in this gym of ours. Please feel free to use the blog to ask any questions and I’m sure we can help you out.

Here are a few links to get you started: (let’s start with our local and kinda local sources)

A Foothill Home Companion

Render The Fat

Mark’s Daily Apple

Robb Wolf



3 position snatch

35 double unders

-do a set every other minute for 20 minutes

Thank you Team ACF!!!

Big weekend at the box. Thank you Scott for bringing in the sushi for the birthday party. I’m glad you all had a good time and were dancing while the remodel got started. Thank you Kyle for getting everything in line for the remodel and thanks to everyone who came in and gave a helping hand!

Molly and friends dancing!
Some of the work crew. Thank you!
Looks great, thanks Kyle!





box jump

push press 115/78

knee to elbow


Robert is rockin that top knot!


Last weekend before the nutrition project starts. If you have some sort of favorite meal that you’d consider not healthy, I suggest you eat it and enjoy it because it will be a few days till you see again.




SQUAT clean @135

pull up

for time


I think I’m a little tired from waking up so early so its day 3 of me forgetting the camera at the gym and no picture on the blog. I know it’s only 5 minutes away but if I went back that would turn my commute into 15 minutes.

So enjoy this latest and greatest way to loosen up those tight shoulders and traps!


We had some great numbers on the over head squat yesterday and almost all of you are able to get into a full depth squat with that weight over head! Awesome job people, keep on stretching!



Complete as many rounds as possible in 12 minutes of:

dead lift 12 reps
push press 6 reps

at 135 pounds



There has been a lot of talk about a nutrition project/challenge going around the gym the past few weeks. So lets get the party started! The nutrition project will kick off on October 13th and end on November 16th. Start to get your ducks in a row to be ready to stay 100% true to your nutrition plan for 35 days. Yes, that means no ‘cheat’ days or meals! I will get the details of the competition to you soon.




complete as many reps as possible in 5 minutes of
Burpee box jumps



We had a good start to the morning classes yesterday. I want to remind everyone the first two weeks of the new morning classes will only be MONDAY/WEDNESDAY/FRIDAY.




Three rounds for time:
Run 400 meters
21 swings 53/35
12 Pull-ups


Good morning Auburn!

Did someone lose a wookie?

The 530 & 630am classes start today! I look forward to working with all the new folks and getting them on that white board.

The early schedule for the next two weeks will be: MONDAY/WEDNESDAY/FRIDAY




Spend the rest of your time working on:

muscle ups


handstand push ups/handstand walks


Way to battle it out, T!


Yesterdays WOD was no joke! Great job everyone!



complete as many rounds as possible in 15 minutes of:
15 wall ball 20/14
15 toe 2 bar
15 Box Jump 24/20
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