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ACF 2/20/13


Who does this guy think he is? Muscle-up on his first lesson and hits 185 the first time he attempts over head squats. Dave has only been with us for about 3 weeks! Ladies, we need a muscle-up on your end…




For TIme:
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups


FDA Hones in on Limited Raw Milk Cheese Despite Absence of a Single Documented Case in 23 Years
Going “RX’d”


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ACF 2/18/13

The Jenster sure seems to be liking CrossFit and the cartwheels!


I’m feeling much better people. Thank you to my up and coming coaching staff, Keith, Jerry, Molly, Steven, and Kyle for coaching classes while I either couldn’t make it in to the box or had no voice to help you kind folks! Thanks again guys, I’m glad to have a crew I can count on!



establish your current 1 rep max for:

Over Head Squat


What’s the deal with the open?
Ido Portal on Paleo, CrossFit, Gymnastics, movement, motivation & more



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ACF 2/15/13

What’s your excuse?



‘Filthy Fifty’

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


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ACF 2/11/13

who doesn’t love a good bear crawl warm up?


Let the challenge begin! Runner Brian is hard at work in Pittsburg, Jenny is gone for 4 months and Dan is out of town for a month. We have no excuse to not make the most out of this challenge – our bad influences will be gone. I hope you all got your fix this weekend, I know I did! I think it’s safe to say we all had a great time at Molly’s on Saturday morning and the crab feed on Saturday night. Now it’s time to clean it up, get rid of the booze in the house, get rid of all the treats, and that includes your “paleo” treats! When you are ready for your before measurements and pictures let me know, make sure you have them done this week!



150 wall ball shots for time
*at the top of  every odd minute perform 5 burpees
*at the top of  every even minute perform 15 double-unders


Bone Broth and Lead Toxicity: Should You Be Concerned?


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ACF 2/8/13

I’ve spoken to a few of you and it seems like we’ll have a good group of people doing the Paleo Challenge. The challenge will be based on the performance of a single workout and your before and after photos. I will post some nutrition info on the white board and as usual, always ask questions! We will take pictures next week and will also do the challenge WOD. If you don’t make it in on the day we do the challenge WOD make sure you make it up before next Saturday.

The bar Dale chose to dead lift with


The dead lift. Good form, Dale




1 snatch, 3 over head squats, 3 second hold at the bottom, 7 rounds for load


There’s No Catch: The “Third Pull”
You Got A Lot Of Freakin Problems

‘I Drank the CrossFit Kool-Aid’


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