Monthly Archives: May 2010


MASSAGE THERAPY SERVICES OFFERED ON-SITE: We are setting up our first massage clinic next week, Wednesday, June 9th.  The clinic can only handle 6 people per day.  Massage sessions offered are 30 minutes, 60 minutes and 90 minutes.  We will have an appointment list in the office starting tomorrow, first come first serve and a […]

“Memorial Day – MURPH”

For Time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run Scale (A)  1 Mile Run, 50 Pull-Ups, 100 Push-Ups, 150 Squats, 1 Mile […]


     ACF Meet & Greet 2010                  Modeling Shoot  (NYC) 1987   Happy Birthday Silverback (aka Scott P)!  This year's Masters Division Debut at the Regionals would have been a breeze for a man of 5 decades and 2 years :-).  As ACF's oldest participant in recent local competitions, you are amazing!! (Miami of Ohio, […]

“Relay Madness”

For Time: 2000m Team Row (Each team member rows 500m) ————————————————————— Then Relay Style and each team member completes the following: 5 Tire Flip Jump Through (Scale:  Two people can flip) 10 GHD Sit-Ups with both hands touching the ground (Scale: Weighted Sit-Ups) 5 Burpees 10 Back Exntensions 5 Squat Cleans (135/95)  (115/55) 10 Push-Ups […]

ACFTWL Weekly Standing

Week 3 1  – 1265  Reservoir Dogs (sub:  Nicole Z) 2  – 1140  Team POW  (sub:  Sharon) 3  – 1050  Going Commando  (sub:  Juan) 3  – 1050  Buck Furpees 4  – 1030  Noisy Pirates 5  -  1020 Stud Ducks (BYE WEEK – awarded with median score, for 1st time) 6  -  975  Silent Ninjas  (new […]

“South Central Region Final Event”

For Time: 10 Muscle-Ups 15 Handstand Push-Ups 20 Squat Cleans (155)(105) Run 650m (500m loop around to the fire hydrant then back to the box) Post results to comments. Seated (left to right):  Josh K, Jared R, Brennan F and Teresa S Standing: Alonzo, BB4, Rosie, Arthur, BB2, Wingman, Matt F, Cal, Chalkman, Scott J, […]


         Memorial Holiday Weekend Schedule: Friday (regular hours) Saturday (regular hours) Sunday (regular hours) Monday (ONLY 3 Classes)   8:30am-9:30am   9:30am-10:30am   10:30am-11:30am **newly added**

“Central Canada Canadian Crippler”

25 minute Cutoff Limit 2 bars per station and no racks. For Time: 30 Pull-Ups 15 Deadlifts (225)(155) 400m Run 30 Push-Ups 15 Push presses/jerks (135)(85) 30 Squats 15 Front Squats (135)(85) 400m Run 15 Deadlifts (225)(155) 30 Pull-Ups Post results to comments. Seated:  Admiral, Chrissy and Coach JB Standing:  Manuel the Machine, Fasil, Silverback, […]

“European Regional Event 4”

For Time: Run 400m ————————- 3 Rounds of 15 Power Snatches (85)(65) 35 Double-Unders ———————— Run 400m Courtesy of CF Mainsite: European Regional Run-Couplet-Run Results (Men) European Regional Run-Couplet-Run Results (Women) The mainsite didn't have any videos archived so we are showing this homemade video, courtesy of our CF mainsite message board friend, Richard Vanmeerbeek, […]


   Congratulations to Sam and Coach JB (Bobo)!  Paige was born on Monday, May 24,2010.