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Effective immediately we can no longer allow your kids to enter or exit through the CrossFit area. You must bring them in through the front entrance and take them to daycare. This is per Bladium ownership. They and we apologize for the inconvenience but is too large of a liability.

Also, the side door will be locked at all times with the exception of 5 minutes before and after class (and of course during class time). The new Sports Entrance should be open in two weeks so the walk won’t be so long!

If this announcement is ignored it will result in more access restrictions so please follow the rules! Thanks a lot, team. I know it’s a bit of a bummer.

2014 Athlete of the Year - Zina Kao

I won’t soon forget this moment!


Zina demanded the 2014 Athlete of the Year. Not literally but she left no room for doubt! That isn’t to say other ACF’ers haven’t made amazing and recognizable strides throughout the year. Competition was stiffer than it ever has been but when considering the criteria of progress year over year, contribution to the community, and acting as a model ACF’er Zina was the winner of every category. Let’s unpack all of this a bit…


Progress Year over Year:


When I met Zina just shy of 2 years ago her penetrating positivity was apparent. Her athleticism was a bit more modest ;). Box jumps were performed on a tire or her long time favorite 1 foot high black step stool. Wall balls were performed with quarter squats and when I asked why this was she replied, “I’m not sure I’ll be able to get back up if I go any lower.” Her go to bar was a 15lb training bar no matter the movement. Contrast that with the Zina of 2015 and you’ll see her soaring over the 20” boxes, going ass to grass on wall balls, back squats, front squats, cleans, overhead squats, just name it! Oh that 15lb bar? You mean Zina’s dowel? Lol.


Contribution to Community:


So our good friend and elite marathon runner Luis loves to take pictures. Who can blame him? We all want to show off our dedication. When Luis took some time off to train his running specifically, however, Zina had picked up on something that us coaches had not. Taking pictures wasn’t just a way of documenting your presence and progress, it was an opportunity to build community and promote the ACF brand. Under her own direction Zina took the post WOD pictures to the next level. Smiles and poses would not suffice! 6am gang signs, choreographed scenes, imaginative freeze poses, and laughter would grace our Facebook page 5 days a week (6 if you include FUN-damentals). It did not go unnoticed by other classes. 6am was the new hotness! Jealousy and competition ensued. It didn’t take long for other classes to realize they were no match for Zina’s creativity, though Gil as a bowling balll will go down in ACF history!. Now I’m going to speculate a bit but I believe she did this for the health and growth of our box. I believe she shares the sentiment that all of us coaches do which is that the more people we can expose this exercise regimen and community to the better we will all be.


Finally, as veteran as Zina now is she hasn’t forgotten what it’s like to be the new kid on the block. It’s 6am. It’s cold. It’s dark. But there is Zina, smiling and introducing herself to the drop in and checking in on them for the remainder of the class. You think you have what it takes to be ACF Athlete of the Year? Well Zina is the perfect role model.


Being a Model ACF’er:


There are certain expectation and norms created at ACF. Truth is everyone is nice. Everyone is supportive. It’s not easy to stand out by simply minding your P’s and Q’s. Zina still manages. She’s welcoming, motivating, and a great coach to other ACF’ers. These attributes are just a few of the variables of being a model ACF’er. Zina get’s worked on nearly every Saturday by Cheyanne “The Iron Thumb.” She has attended multiple seminars (including one with my hero Carl Paoli!) and is always trying to better her fitness. She is then quick to digest all of the information learned and offer it up to other ACF’ers. Finally, and most importantly she is a model in her overall approach to CrossFit. Zina isn’t in a hurry and neither should you be. She understands she is in this for the long haul. Her satisfaction with CrossFit isn’t contingent on the PR’s. It’s in the technichal breakthroughs, the learning of a new skill, and finding out the a pre-bed meal allows her to perform better in the morning.


How we feel about Zina and her deserving of 2014 Athlete of the Year is apparent at this point. We’ll end by saying thank you, Zina. Thanks for the positivity, the mentoring, and being a daily reminder of why us coaches have the best job in the world – which is the opportunity to help people like yourself on their fitness journey. Below are Zina’s answers to our athlete of the year questionnaire. Her 2nd answer articulates and encapsulates my profound love for CrossFit in way I’ve never been able to. We’re stealing it!

1. How long ago did you join ACF?

3.5 years ago

2. Do you remember your first WOD? If so, what was it?

Dude – that was like 500 workouts ago! i have no idea – humiliating I’m sure.

But here’s the thing :: Humiliation is a human construct. It’s a limitation imposed by your own mind. You need to get past your negative self-talk. You need to stop judging yourself so harshly. The buzz is that Crossfit is really hardcore. And it is, but only in the sense that it’s limitless. There is no ceiling and there is no floor. If it’s hardcore, it’s because you have pushed yourself to places previously unknown to you. If it’s humiliating, it’s because you have decided others are judging you and you’ve come up short.

No Crossfitter cares about what you can or can’t do. They only want you to succeed. There’s no loss of dignity or self-respect anywhere but in your own mind. Let that go. Embrace the Crossfit desire to succeed and support the success of others!

3. Why do you CrossFit?

Mostly I CrossFit so I can have huge energy throughout the day. Oh and to be prepared in case Hugh Jackman needs to have all his clothing ripped off and be closely inspected for injuries. Yeah. I need to be ready.

4. What’s your favorite WOD?

I love any WOD where I can workout with friends! I can’t work out alone or with strangers. If you workout with me, prepare to introduce yourself!

5. What’s your favorite CrossFit movement?

I really like movements where I feel like I’m just on the verge of making a big leap forward – technique, strength, timing, anything really. There is nothing like a breakthrough to get you motivated!

6. What’s your least favorite CF movement?

My least favorite movement is anything I don’t have an active plan or progression for. I don’t need to be able to *do* anything perfectly. I just need to be able to be constantly improving.

7. What music to you like to WOD to?

I didn’t know I had a choice.

8. What do you like to do when you’re not CrossFitting?

I like to lie down.

9. What are your current CrossFit goals?

Beat Taryn Lee. Then I’m going after Merritt Bartelli.

10. Why ACF?

It’s the hoodies. JK! I’ve been to a bunch of boxes and I have to say that ACF is the place that let’s you be you.  It’s confusing – how can a place be mellow and challenging at the same time? Whatever it is, it works!

Acutally, scratch that, it’s really just the hoodies.

Thursday, March 5th 2015

CrossFit Open Week 2 Starts Today!

Mobility: POST WOD 10 minute roll out

Skill: Muscle Ups

Beginner: Strict muscle up progression (took my so long to find the progression I was looking for on video. Bless this man)

Intermediate: Review and attempt Strict MU’s.

Advanced: 5 Strict Muscle Up Singles then work on kipping MU’s


4 Rd’s not for time:

200m run
12 Lunges w/ Slam Ball
9 Slams
6 Sit Ups w/ the ball

Take your time. Get your heart rate up but don’t near the redline. They announce 15.2 tomorrow at 5:00pm – Cmmmmmmon Muscle Ups!

I apologize for the late notice but we will be canceling 6:00pm class tomorrow. For those of you Open testing from 5:30 – 7:00 – You need to be done by 7:00pm class ad warm up out of 5:00pm’s class way. Thanks! :)

If you like the links they’re by Carl Paoli. He also wrote a great book!


Wednesday, March 4th 2015

MOBILITY: Shoulders

SKILL: 2 Options

1. Strict Handstand Push Ups

3-4 sets of 5-7 reps – don’t go until failure

2. Strict Press

Work up to a heavy double – do not over extend. If you start breaking position then stop.


50 Calorie Row
40 American Kettlebell Swings
30 Shoulder to Overhead (135/95)
20 Alternating Pistols
10 Handstand Push Ups or Assisted Ring Dips

Coaches “Plan of Attack” - Would like you guys to be able to attack this WOD. Good steady movement the whole workout with some of you picking up the pace towards the end.


Tuesday March 3rd, 2015

Mobility: Hips

Strength: Back Squats

Beginner: 8×3 working up in weight as technique allows

Intermediate and Advanced:  Work up to a heavy set of 3


Fitness and Sport

4 Rd’s For Time:

400M run

15-9-6 of

Hang Squat Clean (F 95/65) (S 115/75)
Box Jump Overs

400M run

Coach Cruz from his “Be Better” photo series. Courtesy of Rich Kubiszewski.


Monday, March 2nd 2015

We have a few people resting tomorrow but week 1 is in the books for most of you. Things are sure starting off with a bang. Proud of all the efforts and technique focuses we’ve seen. The Open is bringing out the best if you guys!



Double Unders Progression

2 minute test

Overhead Squats

10 reps at 96/65
10 at 115/75
10 at 135/95

Scale to weights that you can do 10 unbroken. If that means the bar – no problem.


EMOTM for 12 minutes

M1 – 15 Wall Balls
M2 – 10 Chest to Bar Pull Ups. Scale to pull ups or jumping pull ups.
M3 – 10 Burpees with a 6 inch target

Sotelo being her CrossFit Open self!

Friday, February 27th 2015


9 minute AMRAP

15 Toes to Bar (scaled: knee tucks)
10 Deadlifts (115/75) (scaled 85/55)
5 Snatches (scaled: can do clean and jerks)

Immediately following:

Find a 1RM C&J in 6 minutes

Coaches “Plan of Attack” – PRE WOD: Shoulders, hips, and grip! Out the gate this workout is asking for everything! Start of by rolling out the glutes and then the front of the hip and psoas. Then perform the couch stretch for 2 minutes/side. Then roll out the muscles in your armpits and the front of your shoulder with a lacrosse ball. Grab a band and stretch out the shoulders for 2 minutes.  Finally roll out and stretch out your forearms. WOD: This is a toes to bar workout Break the toes to bar up on the first set. If you’re REALLY good you can do 8-7 the first set then think about dropping down to 6-5-4 or 4-4-4-3. The deadlift and snatches will vary based on strength and ability but a lot of you can push the pace here and attempt to go unbroken on at least the deadlifts. SO HELP ME GOD IF YOU START ROUNDING YOUR BACK YOU NEED TO STOP! :) Have fun everybody! They’re starting things off with a bang!!

Thursday, February 26 2015 Open Primer WOD


Today’s WOD will function as a primer for those of you testing tomorrow or Saturday. Main concerns going into the Open WOD are as follows:

1. Mentally ready. You should be excited, not fatigued.

2. Healthy hands. Open workouts can historically be pretty grippy. Take care of those calluses!

3. Have a gameplan once the WOD is released. We’ll be posting more on this at time of release.



Post workout soft tissue mob then stretch. I recommend shoulder stuff!


3 Options:

1. Muscle Up Practice (not to exceed 20 reps)
2. Double Under Practice (not to exceed 50 reps)
3. Snatch Practice (stay light, just work on positions – not to exceed 20 reps)


4 Rd’s Not For Time:

10 Med Ball Slams
10 Wall Balls or OHS w/ barbell
5 Ring Rows or 4 Strict Pull Ups
5 MB Squat Cleans

OPEN COMPETITORS! Please make sure you add your name to this attached google DOC and write down the time you want to test. Sincere apologies to everyone that already did, please do it again! I went to put everyone in alphabetical order then realized the times wouldn’t match up but then my comp froze and it wouldn’t allow me to UNDO. Sorry again! Please put you testing time in!

Allowable testing times are as follows:

Thursday – 5:30pm
Friday – 6:00am, 9:15am, 10:15am, 12:00pm, 5:30pm
Saturday – 9:30am
Sunday – 10:30am
Monday – 10:15am, 12:00pm

With the exception of Saturday we hope to have everyone in and out within an hour. Open testing days are a bit different than regular classes. The structure will be as follows:

1. Complete the warm up written on the board
2. Sign up for a heat.
3. Work on mobility and begin warming up the movements in the WOD
4. Kill the WOD
5. Cool down

All Open participants with 6 months or more of CrossFit experience will likely be asked to help judge. We will always establish clear judging guidelines.


Wednesday, February 25th 2015

CrossFit Open SEMI DELOAD Day.

Most of you will be testing on either Friday or Saturday so we need to make sure you’re in peak form! That doesn’t mean sitting on a couch and chillen all day – come in and move around – stay lose and get your heart rate up a bit.

Mobility: Shoulders

Skill: 3 sets of 8-10 Touch and Go Snatches

1. 75/55
2. 95/65
3. 115/75


750 Row
25 Sit Ups
600M run
25 Push Ups or Dips

Spend remainder of class doing soft tissue work!


Tuesday, February 24th 2015

2015 CrossFit Open Prep Continued!

MOBILITY: Hamstrings

STRENGTH: Deadlift

5×5 Deadlift – TWO OPTIONS

1. Pick a weight and stick with it all five sets

2. Work up in weight each set – working towards a 5RM or a heavy set of 5

Fitness and Sport: 


American Kettlebell Swings (53/35)
Double Unders x 2 (Attempt 1:1) (Single Unders x 3)
400M run

Coaches “Plan of Attack” - We pretty exclusively do Russian Swings (to eye level only). The movement specialists have spoken and American Swings don’t offer enough added benefit to balance out the risk of overextension and/or internally rotating the shoulder that we see with the American swing. WITH THAT SAID, we don’t know what will be programmed in the open so you need to at least know what they are and the safest way to perform them. Keep you butt squeezed and don’t allow your rib cage to come up while getting the kettlebell to stack over your heels. Keep pushing team. We have more participants in the open than any near by gym – by far! This community is too strong!

The Hazing Crew! Love when ACF’ers get out their and test their fitness in a competition setting. As Inger said, “We came. We saw. We conquered. The end.” We’d expect nothing less from that crew. One of the highlights I kept hearing about was Becca’s 3 minutes of Unbroken Kettlebell Swings! Yikes! You couldn’t pay me to do that! Congratulations everybody – time to shift your focus to the open.

Monday, February 23rd 2015

It’s beginning! The first week of the Open is upon us. The workout will be released at 5:00pm on Thursday. The CrossFit Open Testing schedule is as follows:

Thursday at 5:00pm the WOD is released:
5:30pm – 6:30pm
10:15am – 11:15am
Saturday - WOD will be scheduled for class
9:30am – 11:30 am
10:30am – 11:30am
10:15 am – 11:15am
12:00pm – 1:00pm


If none of these times work for you please email me, Ben, at and we’ll work it out!

We will be releasing a google doc and will ask you to sign up for heat times so we can plan accordingly. With what will be approximately 60 participants, organization will be key! I can’t wait to see the happenings over the next 5 weeks! ACF 2015 baby!


Mobility: Hips

Strength: 5×5 Back Squats at 75%

*If you don’t know your 1RM, you should be doing 5×5 at a moderate to heavy load.

Fitness and Sport

3 minute AMRAP:

5 Thrusters (95/65), 10 Pull Ups (sport do C2B)

REST 3 minutes

3 minute AMRAP:

10 Burpee Box Jump Overs, 10 Toes to Bar

Rest 3 minutes, then repeat entire workout.

Coaches “Plan of Attack” - Do not let yourself rip!! If you start to rip, perform ring rows and lying down toes to bar. The goal is to sprint through the 3 minutes – no pacing necessary.


Saturday, February 21st 2015


In Team of 4:

Against a 7:00 running clock find a 3RM Cluster (squat or power) – 2 bars allowed if CO-ED team – limited to 3 attempts/person

At 8:00 Complete the Following For Time:

40 Thrusters (95/65)
80 Box Jump Overs
40 Thrusters (115/75)
80 Box Jump Overs
40 Thrusters (135/95)
80 Box Jump Overs

51 participants and counting! This is about to be a hell of an Open and an even crazier after party! ;)

Friday, February 20th 2015

Mobility: Quads
Skill: Muscle Ups. Beginner – Band assisted ring dips 5×5 (work on vertical forearm/strong pressing patterns) and kipping ring rows 5×5. Intermediate – 3×3 ring dips with a 3 second pause at bottom, 3×10 Hollow Rock-Supermans on rings 5 Hip to Ring Singles. Advanced – 10 Ground Kips to bottom of dip, 30 seconds in bottom of dip, 5 hip to ring singles, then attempts. THEN SNATCH REVIEW!
Challenge: Get a MU!
Fitness Complete the Following:
8 minute AMRAP of: 8 Hang Power Snatches (95/65), 8 Wall Balls. Immediately into a 3 minute AMRAP of Burpees.
Sport Complete the Following:
8 minute AMRAP of: 8 Power Snatches (95/65) 8 Wall Balls. Immediatly into a 3 minute AMRAP of Muscle Ups (mod C2B Pull Ups). If you don’t have C2B, do burpees – no pull ups or ring rows.

Coaches “Plan of Attack” - Sit back for the snatches and catch in the power position (quarter squat). No star fishing – throwing legs out to the side. Drop down in weight if that’s what’s happening. If this is your first time snatching recently keep it light!