Announcement – New Sessions

Effective the following Monday,May 3rd, we will be adding the sessions below to our current schedule.

Open Gym Session:  6:30am – 8:30am on Mondays, Wednesdays and Fridays

Open Gym Session:  5:00pm – 7:00pm on Thursdays

Regular WOD/CF Class:  4:00pm on Fridays

CF Orientation Classes:  TBA

* Also, the Saturday Weekend Warrior Class will be until 9am.  So the new time is 7:30am – 9:00am

Please review our ACF Training Pinciples.


7 Responses to “Announcement – New Sessions”

  1. Noel (SKIPPY)

    I didn’t where to post, all I know is that Jim said that we better post….so…..
    Today was a slow day. I didn’t do much and I didn’t have a plan.
    -Practiced my back squats with 95lb to build up endurance and to kill the pain in my hip. Bobo gave me some cool tips on warm up.
    -Did about 5 sets of 10 reps with 95lb bench press. Don’t know why, just felt that I haven’t done it in a while.
    -Then got convinced by Toe and Nicole to do 4x400m runs to help build up endurance. Best idea yet. My slowest was 2:14 and my fastest was 1:56. Toe and Nicole, y’all did great!
    -Last, did 50 situps broken up into 25x10x10x5.
    Again, slow day…now I have to study for an exam tomorrow. Y’all take care!

  2. Old Hickory (aka Andrew J)

    “Christine”
    3 Rounds in *15 minutes* (Benchmark)
    * 500m row
    * Deadlift (BW: 165#)
    * Box Jump (24″)
    15:00

    FYI, I follow the goal setting guide in the back of the binder, which helps me set *specific* goals. The Crossfit Seattle website has worksheets (including benchmarks) for each level in PDF format, which is a useful tool. It also helps me decide what to work on in the Open Gym sessions.
    Hope this helps!

  3. Noel (SKIPPY)

    LoL! yeah, Toe and I just found out about that sheet today.

  4. Bobo

    Did Girls Gone Wild with Toddzilla.
    19:29 RX
    Really fun wod with a great teammate.
    Fun full house today at OG. I really like how Hickory carves out OG days for hitting benchmarks and practicing specific skills. Your strategy is paying off well.

  5. heatherd

    Good day at the box. I got to work on some of my goals and already scratched one off the list…100# OHS (new PR). I think that was a little easy, so I’m going to bump it up 10#. I also did 25 pullups on the black band–one step closer to those kips.
    See you tomorrow!!

  6. G

    Awesome HeatherD!!! I knew when you did the 95# from last skill work day that you wouldn’t have any problem with 5 more lbs. Go get some!

  7. Crazy Carl

    Went and did a WOD at Universal Crossfit yesterday in Houston with a friend of mine. We did a Mainsite WOD:
    30 push press (95#)
    40 Pull-ups
    50 KB swings (55#)
    60 GHD Sit-ups
    70 Burpees
    i did 20:55 (Rx)
    Universal CF has nothing on ACF…our instructors, athletes, equipment, facility, comraderie, intensity and pretty much everything else way better. Hell once they saw how intense I was going they were asking me all about ACF. hahaha. We got a Good thing going.