WOD (Workout of the Day)

Black Out

WOD 07/21

A. Spend 15-20 min working through gymnastic progressions that you need to work on. Pistols, handstand holds, handstand walks, L-Sits etc.. Your awesome ACF coaches will help you with progressions in class! 

B. For time:
Thrusters (135/95)
200m run

El Primo

WOD 07/20

6 sets of:
Power clean + Jerk x 2
Rest 2-3 min between sets

Start at 70% and add weight as needed

EMOM 15:
Min 1: 15 KB swings (53/40)
Min 2: 15 box jump-overs (24/20)
Min 3: 12/9 ring dips

The Wolf’s Wrath

WOD 07/17

Push press

Rest 2-3 min between sets

3 rounds for time:
10 strict HSPU
15 T2B
400m run

A HUGE thank you to everyone who came out to the BBQ and Ball Games for Beth yesterday! We were so thrilled to see so many faces, new and old. Events like this show how incredibly awesome the Atomic Community is. The online auction was fantastic and heated. We’ll be posting more pictures over the next few days! Check out the ACF members Facebook group for pics and vids in the meantime.

Gettin’ Close to the Games….

WOD 07/15

Surprise team WOD in the morning!


Beth’s CrossFit Games BBQ fundraiser is Sunday from 4-7pm at Mark McGrath Municipal Park in Meadows. Come on out! We will have dodgeball and kickball games, BBQ plates for sale and auction items on display.

Little throwback action to Team ACF in the 2013 CrossFit Games. We used the original worm!


Razor’s Edge

WOD 07/12

4 sets of:
Bulgarian split squat (elevated) x 6 each leg
Rest 2-3 min between sets

With a partner complete the following:
Amrap 20:
50 double unders
40 goblet squats (53/40)
30 KB swings (53/40)
20 burpees
100m run (together)

Congrats to our very own Renae Schumann aka Southpaw, who renewed her CF Level 1 this past weekend!

Photo c/o CrossFit.com


WOD 07/11

3 sets not for time:
1 rope climb
10 pull-ups.  Strict ring dips
10 alt pistols

3 rounds for time:
400m run
20 push ups
7 power snatch (135/95)

“Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention” ~ Coach Greg Glassman, Founder of CrossFit

photo c/o Carl Paoli, Body Positions – transfer of skills