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Listen to your body

A little high-five action between workout partners/friends!


I hope you all enjoyed your weekend and the beautiful weather, I know we sure did! I also hope you gave your body adequate rest. I know some of you like to workout multiple days in a row and even multiple times in a day. Without spending my entire Sunday evening in front of the computer writing a three page report on rest and why you need it, please make sure you let your body rest and recover. My recommendation and CrossFit’s recommendation is, in a perfect world workout 3 days on and 1 day off. With that being said, I understand routine and wanting to start/finish your day with your workout. So, all I can ask is that you not over do it and listen to your body. I will however, spend more time on this subject gathering fuel for my fire and present it to you to help you receive the most incredible results ever! (I think that is my job right?)




Over Head Squat 95/65

Box Jump

 Post results and thoughts to comments

Way to work!

Jason after the Filthy Fifty...


Man, you guys kicked ass! I was a little nervous putting this WOD out there but I am very impressed! And a great job goes out to everyone! I think we got a little glimpse of our competitive athletes, hopefully you’ll all join the ranks! My only critique is I think some of you need to believe in your body, believe it will move the way you want it to. Start believing in yourself as athletes, It may take a little time but you can and will do it.  Come in with some fire and move those hips like they were meant to move. Great job ACF!



barbell work!

dead lift/snatch/clean/squats/presses


We are going to go over a few movements and you’ll pick

your favorite. Then we will build a workout based on…

Heather’s Birthday!

Happy Birthday Heather!!!

 Thoughts and results, please!

Team ACF’s first ‘benchmark’ WOD!

Kids should not be playing with those big ol' tires. Oh wait! Thats Molly!


Why have benchmark WODs? A Benchmark WOD will show you a lot. First, it will show you what is possible. Then it will show you where you’re weak, where you’re strong, and most importantly improvement! This is the first benchmark WOD I did when I started CrossFit and I couldn’t get enough of it. Don’t worry, I won’t have you do every week like I did. It’ll probably be a few months before we see it again, but we will see it again and we will see different benchmark WODs regularly. This is performance based fitness, right? The important thing here is improvement, so how you finish today, is how you finish today. Just try to get through this WOD with good form and still breathing!



“Filthy Fifty”

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

3,2,1… GO!

Thoughts please!

We’ve got mats!


We’ve got mats, and the 430 class went to town breaking them in! Great work with the front squats everyone. Way to stay focused on the task at hand. I think you all will be ready to load those bars up with weight sooner than later!




hollow rock


tire flip

V up


add total reps for score

What is Tabata? 20 seconds on/10 seconds off, 8 rounds at each station.

Post thoughts and score to comments

First day of the full schedule

Amazing job learning the dead lift yesterday! And I love the questions, keep the questions coming people! If we don’t figure it out today, I know we’ll get it soon enough. The answer most of the time, will be roll and stretch! But what to roll is what we need to figure out.


Ok, full schedule is in effect! No more excuses for you morning or midday peeps!








Feel free to contact me for a free intro session outside of any of these class times. If you are experienced with CrossFit, please feel free to sign up and attend one of our regular class times as your free intro session. Other wise the 730pm class time is available for free intro sessions.



150 meter farmer carry 53/35

15 ring push ups

30 sit ups

As Many Rounds As Possible in 15 minutes

Post rounds and thoughts to comments


Our crazy lemon tree


We have this lemon tree that just produces tons of lemons all year long. I’m bringing in a few bags of lemons, don’t be shy and grab what you think you’ll use and then some. I’m not a huge fan of lemons, bummer I have more than enough. If you have a good recipe that puts the lemon to good use, please share it because we all have some lemons to use!

Like I said, I’m not a huge fan of the lemon but here is the best use of the lemon I have found. This may not be the best recipe to use on a Monday night, but it is a good “paleo” recipe.

3-4 cubes of ice in a glass

a twist of fresh ground sea salt

1/2 of a lemon squeezed in to the glass

1-2 shots of Taquila (silver is my favorite)

shake or stir and a good time awaits!

I use lemons but lime works too!



Learn or work up to a heavy dead lift

5 rounds for time of

400 m run

10 Dead Lifts 185/115

Post recipe, time, load, and thoughts to comments

she’s making friends

Abbie showing off for Dan

I want to say thanks to all of you for bearing with Abbie and her learning experience. Hanging out at the gym while I coach is a new thing for her. She seems to be coming along just fine. I noticed the other day she was showing off a little for Dan “the man”.


Enjoy the beautiful weather and have a little fun!




The pull up

Luz getting after some pull ups


The pull up can take a little time. Don’t expect to get pull ups on day one, wait till tomorrow! Haha! Just kidding. Just like anything else in life, it takes a little bit of work. Once you get your first pull up, you’ll be looking forward to some kipping pull ups, then, the butterfly pull up! Check out this video of Chris Spealler a CrossFit OG hitting 106 pull ups in a row. Yes, they are not strict pull ups but none the less, they are pull ups.




20 minutes working on your Snatch


60 kettlebell ground to over head 53/35

for time



heads up!

Ok, a few things:

Heads up for this Saturday morning schedule, we will be holding a regular WOD at 9 and 11. Free intro WOD will be at 10am.

Don’t forget to sign up today or tomorrow if you’re interested in the “special” membership pricing.

Click here and pick the option that works for you!

Next week we will be running a full schedule starting Monday. (schedule)

If you plan on coming to a class please sign up. If you need a time that’s not on the schedule, please contact me to let me know.

***The 8:30am class will start on Tuesday

Don’t forget to participate on the blog!


Partner WOD


wall ball

max rep pull up

one partner will do their max reps of pull ups while the other shoots their wall ball shots.

TIme and team total of pull ups will be the team score

Post results and thoughts to comments

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