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Denise is lifting heavy and Jason is clowning around!


I heard something interesting regarding ones health today. It went something like this: You can either pay more now and live a long, strong heathy life or pay more later in medical bills and being unable to function like you need to.

What are your thoughts and what does this statement mean to you?


push up
pull up
Toe to bar

10 things that happen when you begin CrossFit


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Heather and Brian ran in the California International Marathon this past Sunday with buckets and buckets of rain. Those two crazy people did very well considering the weather. Well done Heather & Brian!

Brian’s results:
Pace – 00:06:28
Split 1 – 00:35:36
Split 2 – 00:45:57
Split 3 – 00:46:06
Split 4 – 00:42:04
Finish – 02:49:45

Heather’s results:
Pace – 00:12:46
Split 1 – 01:07:00
Split 2 – 01:19:04
Split 3 – 01:41:13
Split 4 – 01:27:30
Finish – 05:34:49


strict press
push press


Three Critical Elements Sustain Motivation 

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This is the 500th Mobility WOD video! This guy has given so much to the CrossFit community with an unbelievable 500 videos and counting, all for free! It just shows how much this CrossFit community has to offer. When people get involved with their own little CrossFit community, they are not alone. We have support in a number of channels from nutrition experts, endurance gurus, K-star the Mobility guy and with the CrossFit Journal. I’m sure there is more out there and I’m sure you get my point. I guess I just think it’s pretty damn cool!



3 position Snatch, every other minute for 20 minutes


Capoot Fitness Challenge – Sign up!


Jenny getting after the TGUs with some big weight


CrossFit Solano Capoot Fitness Challenge is December 15. Theresa will be competing in this charitable event with an athlete and friend from American River CrossFit. FireSteve just found out that he has been bumped off the waiting list for the NorCal Masters and in to the competition. He would like to do the Capoot Challenge as a warm up competition. Any takers to be his partner? My understanding is that it needs to be a two person team and it doesn’t matter about male/female. If you would like to join in, find a partner and get signed up! Here is a link on how to sign up and the workouts you’ll be facing. Capoot Fitness Challenge  -AS OF YESTERDAY, ONLY 13 SCALED SPOTS LEFT- MAKE YOUR DECISION ASAP!

I know a few of you have expressed interest in setting up a team for the SacTown Throwdown. I feel like the Capoot Challenge would be a great place to start for everyone, make it happen people!


SPRINT ROW, rest as needed between efforts


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These pictures have nothing to do with the post, I just liked them!


It’s the time of year where people start to bring crazy food loaded with sugar around the office and it’s starting to get dark early which makes some of us want to snuggle up at home right after our sugar high work day. This means it’s time to do your best to stay on track with your goals. Those people that don’t come to our box don’t understand what it’s like to perform poorly after eating poorly. Who does understand? Your fellow athletes at ACF. If you’re finding that you are having a hard time saying no to junk food or just struggling to make it in to the box as regularly as you’d like, ask a friend for a little support. Plan on hitting the WOD at the same time. Maybe meet at the gym early to hold each other accountable for doing an extra little bit of stretching. Don’t let this time of year get you off track. A wise man once said, “don’t let great get in the way of good”. Just because everything isn’t perfectly in line, its ok. You can still do as best as you can, today!



Dead Lift – Find todays 3 rep max
Complete as many reps as possible in 7 minutes of an up ladder 1,2,3,4,5…12,13,14…
KB swing, two pood
chest to bar pull-ups


CrossFit for women runners

Seven shades of Paleo


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As usual you all keep making great progress, keep it up! See you all back at it on Saturday morning!


Reminder: No WOD on Thanksgiving (tomorrow) or Friday. Two WODs on Saturday 9 & 10.

Enjoy your Thanksgiving everyone!


25 Pull-ups (chest to bar)
50 Dead lift 135#
50 Push-ups
50 Box Jump 24″ box
50 Floor Wiper 135# (single count)
50 KB Clean and Press 36# (KB must touch floor between reps)
25 Pull-ups (chest to bar)
300 total reps


100 Tips about life, people, and happiness

Troubleshooting Paleo

First man ever to run an indoor sub-4-minute mile never tires of reliving the night he ran into history.

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Debbie is always smiling!

Reminder: No WOD on Thanksgiving (11/22) or Friday. Two WODs on Saturday 9 & 10.


10 Front Squat @ 135
Rope climb 1 ascent
9 Front Squat @ 135
Rope climb 1 ascent
8 Front Squat @ 135
Rope climb 1 ascent
7 Front Squat @ 135
Rope climb 1 ascent
6 Front Squat @ 135
Rope climb 1 ascent
5 Front Squat @ 135
Rope climb 1 ascent
4 Front Squat @ 135
Rope climb 1 ascent
3 Front Squat @ 135
Rope climb 1 ascent
2 Front Squat @ 135
Rope climb 1 ascent
1 Front Squat @ 135
Rope climb 1 ascent

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