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Hip love

Today we are going to give our hips some serious love. We will spend a little time warming the body and then comes the hip love!

Looks like we’re going to have a decent turnout for Saturday’s WOD extravaganza and food share, as Rosie likes to call it.

Great job on yesterday’s WOD. It was long and those dead lifts got heavy pretty quick for me. A few of you skipped out on the longer WOD… Was it the smoke from the local fires, the heat, or just cherry picking and not going after the hard looking ones?


One more thing – on Saturday night Cake is playing in Grass Vally at World Fest. Rosie, my mom and I are going and I know of a few others from ACF that are 100% in on the fun up there in GV. If you have no plans and like the band Cake (not the food) come up and have a good time!



5 rounds

Max rep pull-up

400 meter run

Post total pull up reps as your score

Hydrate and a 30 minute AMRAP?

In case you didn’t notice, it’s hot out. As always you need to make sure you’re drinking plenty of WATER!

I’m not sure what’s going on with blog participation these days. Where is my ACF community? I feel like I’m talking to myself at this point.

So, let’s see what you think about this….




Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box


Post your score to comments

Snatches can be tough

I was asked today why we do the snatch so often. My answer: We do it as often as we do so that you can all get better at it. (I could have you do it every day but I won’t…) If I programmed snatches once a month, I feel I would be doing you all a disservice. The snatch is a popular move in CrossFit competitions, not that we have a team and we might never have one (that’s ok!) but it’s a competitive movement for a reason. My thought is that if we successfully complete one of the most difficult lifts out there, we have a greater chance of being successful at the easy lifts. Remember, it is an Olympic movement and you won’t master it over night. I did see a few of you make a break through with your snatches today! Great job!!!



take 10 minutes and find

today’s one rep max in the

Front Squat


@60% or YOUR 1RM

perform as many rounds as possible in

10 minutes of:

5 Front Squats

10 Hand Stand Push-ups

15 Pull-ups

Post your thoughts to comments

Paleo Food Share

This Saturday we are having a Paleo Food Share* / CrossFit Games viewing / extra WOD’s. Please bring something Paleo to eat and share (we do have some vegetarians so it would be great to see some dishes for them too). We will be streaming the CrossFit Games while they’re available and also doing 3 of our own WOD’s. THIS WILL REPLACE OUR NORMAL SCHEDULE OF SATURDAY CLASSES.

There is a spot to sign up on the white board near the barbells. Please sign up so we know how many people to expect. We will start the first WOD around 9ish. Depending on how many of you show up, we may have to do a few different heats. In between our WOD’s we can enjoy some Paleo treats, socialize, get inspired by the Games….. It would be nice to see as many of you together at one time as possible. Staying for / participating in all WOD’s is optional. I sound like a parent or something…

*A word from today’s editor: I (Rosie) have an aversion to ‘pot lucks’. Why? Not really sure. Reminds me of some bad 80’s/90’s casseroles maybe, yikes.

The CrossFit Games schedule:

9 a.m. – 5 p.m. Team competition
8:30 a.m. – 4:30 p.m. Masters competition
11:30 a.m. – 8 p.m. Individual competition
2:15 p.m. – 8:15 p.m. Live on ESPN3
9 a.m. – 3:30 p.m. Team competition
8:30 a.m. – 6:15 p.m. Masters competition
10:30 a.m. – 2 p.m. Live on ESPN3
11 a.m. – 8:30 p.m. Individual competition
5:30 p.m. – 8:30 p.m. Live on ESPN3
8 a.m. – 10:30 a.m. Masters
10:30 a.m. – 4:30 p.m. Live on ESPN3
11 a.m. – 4 p.m. Individual competition
12:30 p.m. – 1:15 p.m. Team competition
Oh I forgot to mention, I have a surprise for everyone!!!
for 15 minutes,
with a snatch grip
dead lift 15 reps
hang squat snatch 10 reps
over head squat 5 reps
Here is a video that may help improve your snatch today!

No team and Amy

Sounds like we’ll be working with a big team up at North Star and the Tough Mudder, I’m excited! Dan said we could join their team when we register, the team name is “No Team and Amy”… Strange name but let’s do it!

That was a tough one yesterday! You all put in some hard work in that heat. Now get ready to do some heavy clean & jerks!


By the way, we are closed on Wednesday July 4th.



Clean & Jerk


What is your excuse?

What’s your excuse?


Alright, this picture was sent to me by Scott to try to convince me to join in on the action… Tough Mudder is an event that a good amount of ACF athletes are already signed up for. I have been asked a few times by a few different athletes if I or more ACF peeps were going to join the fun.

So, here is the call out!

Check out the website, I’d love to hear your thoughts!

Tough Mudder Website



5 rounds for time

400m run

30 sit-ups

20 KB swings 53/35

10 burpees

Post your time and Tough Mudder thoughts to comments


Great job Keith

I saw some nice looking snatches yesterday… Keith has been doing CrossFit for over a year and since joining ACF has really been working on improving his snatch. When he first came in his snatch PR was at 135. Yesterday he did a very clean 155#! Great job Keith, well done! I can’t wait to see you tear up these muscle-ups or your hands…

Good job to everyone yesterday!


30 Muscle-ups

for time

Don’t worry, there are plenty of options for scaling this WOD

Post your time and what you did to scale to comments

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