Monthly Archives: January 2012


Bench Press 3-3-3-3-3 Metcon AMRAP in 6 Minutes 20 Double Unders 10 KB Swings (70)(53)   Post loads and time to comments. The Open (February 22 – March 25) The Open is between February 22 to March 25.  It is a worldwide competition where 1 workout is posted each week, a total of five workouts […]


Happy Birthday Josh M, aka "McIntosh"!!!  Josh is a regular with our 4pm crew.  The picture above shows him participating in ACF's Hammer & Chisel competition last year.

“The Chief”

Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Compare to April 23, 2009 Post rounds completed for each of the 5 cycles.   Have you made your 2012 Games site profile yet?  You'll need one to register […]

Do You Stretch Enough?

Prevent injury Increase muscle-tendon flexibility Enhance perormance Improve range of motion Increase sleep Alleviate muscle soreness Enhance well-being Decrease low-back pain Improve circulation Post-exercise cool-down Do you stretch enough?  (c/o Chad Smith, a CrossFitter, Yogi-master-in-training and CrossFit trainer)

Saturday WOD 1/28/2012

Event  1 “3 Stations” For time complete 3 rounds of the following: 15m DB OH Walking Lunge (35)(25) 2 Rope Climbs (15’)  (10’ scaled females) those without rope climbs – 20 “Knee ups” 7 Front Squats (155)(105) from the ground   Each team member starts at a different station and completes the prescribed work.  Once […]

“Lopsided Victory”

  AMRAP 17 Minutes Buyin:  1 time through the killer cage. 25m DB farmers carry (45)(35) 8      DB Squat Cleans (45)(35) 10    KTE        Windsprint  (10-20-30-40m)   Ego vs Integrity article by CrossFit Hollywood    Happy Birthday Kuleen!   Happy Birthday Johnny Fjord!


Shoulder Press 3-3-3-3-3 Compare to August 25, 2011   Metcon: 800m Run 75 Push-ups 800m Run Rx Push-ups = C2G no thighs or knees touching at any time. No pause at the bottom, touch the chest and go.   Post loads and times to comments.    Reebok CrossFit Games announces the The CrossFit Games Open […]

“HiFi +WiFi”

3 Rounds For Time 15 Squat Snatch (95)(65) 15 Bar Hop Burpees ————- Warm-down 200 Double Unders For Time   Post times and loads to comments.     Alice is shown above with her other half, Master G.  Happy Birthday Alice!   Happy Birthday Justin M!

Announcement: Beginner’s Mini Barbell (Oly Lift) Series

Beginner's Mini Barbell (Oly-Lift) Series (Limited Spots) This is not a workout class. This course will focus on barbell technique, posture, focus, finesse, patience and efficiency with Olympic Weightlifting movements. This course consists of two, two hour sessions spread over two consecutive Saturdays (Feb 11th, 10am-12pm & Feb 18th 10am-12pm). The course will be led […]

“Roman Numeral”

Back Squat 1-10-1-20-1-30 Compare to July 2, 2011 Metcon For time complete: Row 500m Run 500m 10 Burpees 30 Hammer strikes on tire (alternate hands every 5 reps) 10 Burpees   Post loads and time to comments.       The ACF community is sorry for your loss,Lisa, Robert and Lucas.  Just know that our […]