Monthly Archives: July 2009

“Trans-Am” & 5RM BS

Back Squat 5 – 5 – 5 and AMRAP in 12 minutes 10 Box Jumps (24) 10 KB Swings (53) 10 HPC (115) Post results to comments. Yesterday was Muscle-Ups Mania at the box!!              Ben "C-Note"                                                    Luke           Stacy "Spectacular"                                  "Billdozer"     BB1 "Bobo Hercules"                                 BB2 "Macho Ranger"              Juan "BB4"

“Trans-Am” & 5RM BS

Back Squat 5 – 5 – 5 and AMRAP in 12 minutes 10 Box Jumps (24) 10 KB Swings (53) 10 HPC (115) Post results to comments. Yesterday was Muscle-Ups Mania at the box!!              Ben "C-Note"                                                    Luke           Stacy "Spectacular"                                  "Billdozer"     BB1 "Bobo Hercules"                                 BB2 "Macho Ranger"              Juan "BB4"

“Reservoir Rats”

For Time: Run 500m 20 Thrusters (95) 10 Muscle-Ups 20 Burpees 10 L-Sit Pull-Ups (Static) 20 Back Extensions Run 500m Scale: 10 Muscle-Ups = 30 Pull-Ups and 30 Dips Post results to comments.      HAPPY BIRTHDAY "TEACH" !!!!!  (Beth with Bobo Hercules)

Push Press 5RM and Short MetCon

Strength WOD:  Push Press 5 – 5 – 5 and Warm Down:  21 – 15 – 9 Reps of: Front Squats (135)Burpees Post results to comments. The Barbell Clinic (prerequisite: Fundamentals) is this Sunday from 9am – 3pm (including an hour lunch break).  Book your spot via our one-line scheduler.   The first Burpee in […]

“Redemption”

For Time: Row 100 Calories 100 Pull-Ups 200 Push-Ups Scale: (1/2 or 1/4 reps or calories) Post results to comments.                                           ACF TRIBE !!                          Happy Birthday Luke !

“Panic Room”

3 Rounds For Time: 20 Ring Dips 20 Dead Lifts (225) 40 Squats Scale:  parallet dips Post results to comments. Where's BB2 in the photos above?  Congrats to Jim for completing his CrossFit Level I Certification. Tissue Healing Phases by Kelly Starrett, CrossFit Journal Preview – video [wmv] [mov] (photo and video courtesy of CrossFit […]

Ready to Rock N Roll

The box is now complete and pristine!  Are you ready to christen it with your SWEAT?Shane Kelly, Juan & Gracie Garza, Silverback and SOS stayed until midnight on Saturday to complete the pull-up bar system.  A shout to Dennis Aganon and Jonathan Lopez for sparing a few hours of their Saturday to help with the […]

Announcement

We have now officially moved to I-2 (to the back left side corner from our former place, M-14). Left to right:  Shane "The Pro", Juan "BB4", Gracie "G-squared", Scott P "Silverback", and JP "S.O.S." (behind Juan). ACF SHIRT SPOTTING – THE SEQUEL: Jeremy "JA" and Dennis enjoyed their summer vacation around New York Times Square. […]

Greetings!

Happy Birthday Matt L.!  Matt L. is a one of our best rowers. Rowing with Peter Dreissigacker Part 2 by CrossFit Again Faster, CrossFit Journal Preview – video [wmv] [mov] (courtesy of CrossFit HQ)

2009 CrossFit Games – Day 1 Finale

Three Rounds For Time of : 30 Wallball (20)(14)  11' Target 30 Squat Snatches (65)(45) Post results to comments.   ACF would like to sincerely thank everyone who came by and help move equipment to the new space on Friday night.  We are deeply moved by the number of folks who showed up.  We feel […]