Monthly Archives: November 2010

“Hold The Bacon?”

Every 2 minutes for 20 minutes perform: Row (150m)(100m) 5 OHS (115)(75) 12 Sit-ups   Post results to comments.    Happy Birthday HeatherD, aka "HD"! Check out her amazing transformation (Download BeforeAfter_HD). Happy Birthday Chad M! Happy Birthday Coach Billy, aka "Billdozer"!  Check this out (Download Billdozer Clean).

“One World Order”

(WOD courtesy of CrossFit One World) (FYI: A round of "Cindy" is equal to 5 pull-ups/10 push-ups/15 air squats) Complete the following for time: 10 Power Clean & Jerk (135)(95)    1 round of Cindy9 Power Clean & Jerk    1 round of Cindy8 Power Clean & Jerk   1 round of Cindy7 Power Clean & Jerk    1 […]


Team up in pairs preferably with someone lifting the weight as you. For time complete the following:   750m Row (Team Member #1) —————————————————- 3 Rounds: 50 Team alternating Box Jumps (24")(20") – one box per team 40 Team alternating WallBall (20)(14) – one ball per team 30 Team alternating Power Cleans (135)(95) – one […]

Black Friday Recap

Tim H, owner of Sea City CrossFit, dropped in to catch a WOD. Above, we took a priceless "mug shot" of DJ Montiehl, athlete from CF Beaumont, who dropped in twice this week. Our very own Kristina "SheRah",who relocated to Colorado, came back home for the holidays. It was a packed house this morning and […]

2010 Christmas Party

When:  Friday, December 17th Time:  6:30pm Where:  6711 Cartwright Court, Richmond, TX 77469 We will be holding a white elephant gift exchange during the event.  For those who are interested in participating, the gift value is $15 per person.  Also, please bring an ornament for our tree.  FYI, the hot tub will be warmed up […]

“Pay The Piper”

(WOD courtesy of Teach/Macho) 50 Double-Unders 40 Pull-ups 30 Burpees 20 DB Squat Cleans (35)(25) 10 OH Lunges "in-place/stationary" (115)(75) 20 Box Jumps (24")(20") 30 Knees to elbow 40 Wall-ball (20)(14) 50 Power Snatches (65)(45) Scale weights and reps a necessary. Post results to comments.   THANKSGIVING MORNING AT THE BOX: Front Row:  Summer, aka […]

“SealFit – Destructo”

(WOD courtesy of SealFit) HAPPY THANKSGIVING! We would like to take this opportunity to thank everyone for making ACF a community that everyone of us is proud to be a part of. 4 Rounds for time: 10 x Burpees 25 x Pull-ups 50 x Push-ups 75 x Squats Wear a vest if your feeling festive! […]


"FDB" – in honor of Playboy (WOD courtesy of Teach/Macho) 5 Rounds for time 20 KB Swings (53/35) 40 Double-unders 2   Unbroken Atomic Bear Complex (95/65)            Atomic Bear Complex =                Hanging Power Clean                Front Squat                Push Press                Back Squat                OHS            *Bar does not touch the ground or you […]

“Kill Switch’

  Back Squat 3 – 3 – 3 – 3 – 3 Metcon AMRAP 8 minutes 7 Push-press (115)(75) 7 Power Clean (115)(75) 7 Double-push Burpees Scale weights and reps a necessary. Post results to comments.