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I am thoroughly impressed with how far you all have come in a such a short amount of time. Not to mention how strong you’re getting. It’s just crazy, you are all some great athletes whether you know it or not! Whatever you people are doing, keep it up.


You big guys may have me beat on the big lifts, but when it comes to those Met-Cons I’ve got you beat… for now.



With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

A call out for the youth

Hey ACF parents, primal parents, and parents of Auburn and surrounding area, I’ve had some folks ask me about doing a kids/youth class. Now I’m asking you if you’re ready. You tell me (in the comments section) what time works best for you: 11 or 1? Start the week of or the week after July 4th? And what 3 days out of the week. Please understand that not all of your needs will be met, I will do my best to find a happy medium.

Happy Summer Solstice!!!


“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

 Post your CrossFit Total to comments and thoughts on ACF youth classes

Breaking records

We broke a record yesterday, good job ACF! We broke the record for the most comments on a single blog post. Hint, hint….. Let’s try to get a little more participation on the blog people. I don’t post this blog every day just for Molly. You would think that’s the case if you scroll back through and see that she is the only one posting each day. I do enjoy Molly’s comments but I think it’s time we all take part in this whole blog thing. Just for the record, I post almost every day!

Also, we had an amazing turnout yesterday even with a 5k WOD and you all rocked it! Not one got left behind, and you all finished with great times. We even had a few people finish their first ever 5k, great job everyone!




hang squat clean 95/65



Post time and thoughts to comments

Great Snatches

Great week everyone! I am super impressed with how the 3-position snatched worked for all of you. That 3rd position really got those hips/gluteus maximus firing the way they need to! And on to the next…



Partner Karen

150 wall ball shots


Paleo pot luck and the CrossFit Games

The CrossFit Games are being held in Southern California July 13-15th and will be streaming live online. I’m thinking we should do a Paleo pot luck on Saturday the 14th and our own little ridiculous CrossFit Games. Doing three WODs in one day is probably not the smartest idea I’ve ever had but with a ton of food and good people, I think it could be a fun Saturday. Start around 930 or 10 and go till we’re done kind of thing, maybe even finish off in the river? And of course watch the CF Games. I’d love to hear your thoughts and ideas!


I think Dan is ready for the CrossFit Games! Nice work Dan!!!



on the minute for 20 minutes:

odd min: 3-position snatch (watch video)

even min: 35 double-unders


Post score and thoughts to comments

ACF’s first new muscle up!

Congrats on the muscle up, Kyle!


Kyle was a huge help in getting this place going. He stopped by a few weeks before we opened, he asked if I needed any help and I said, YES! He built the barbell holder, he hung up the rings, built the sled that we haven’t used yet, drilled in the pull up structure and he’s still helping with the platforms on the floor and I’m sure there is more. He could barely finish the first 7 minute workout he did at Auburn CrossFit, now he’s 20 pounds lighter and doing pretty damn good with all of the WODs (in case you couldn’t tell from the video)! Today he came in for the noon class, he hit some great numbers on the over head squat, front squat and dead lift. Then he thought today was the day, and he went for a muscle up and got it!

Great job Kyle!



CrossFit Games Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

CrossFit Games Open 12.3 workout instructions – video [wmv] [mov] [HD mov]


 Post your score and comments

Your blood is gross

Please, if you bleed on a bar, pull-up position, ring or anything at all, CLEAN IT! If you don’t know how ask and we will help you. Not a whole lot needs to be said on this topic.

I hope you all got a little bit out of the Paleo talk on Saturday. It felt more like a Q & A to me, I liked it. I think we need do a little performance challenge to see how we progress while tying to implement this type of nutrition lifestyle. Let’s plan on something of that nature starting next week, all of your input is welcome!



3 minute of skipping rope

Double-unders if you’ve got ’em

10 burpee penalty for every mess up

to be paid at the end.





add up total score from every effort

Post score and thoughts to comments

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