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ACF – 8 June 2016
Workout of the Day For time: 150 double-unders Empty barbell thruster, 50 reps 50 pull-ups Empty barbell thruster, 50 reps 150 double-unders
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ACF – 13 June 2016
Workout of the Day Every other minute on the minute for 30 minutes of: 3 Squat Clean & Jerk + max toes to bars Rest the next minute
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Flag Day
Workout of the Day Complete as many reps and rounds as possible in 14 minutes of: 17 power snatches 75 air squats Flag Day & US Army Birthday
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ACF – 16 June 16
Workout of the Day Dumbbell squat snatch, 100 reps To everyone who showed up yesterday: You are all awesome, and I am positive you are are going to cross the finish line of that half marathon in...
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ACF – 17 June 2016
Workout of the Day “Glen” For time: 135 pound Clean and jerk, 30 reps Run 1 mile 15 foot Rope climb, 10 ascents Run 1 mile 100 Burpees Happenings: Tomorrow – Ultimate frisbee Next Saturday – Hike...
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ACF – 20 June 2016
Workout of the Day “Kevin” 3 rounds for time of: 185-lb. deadlifts, 32 reps 32 hanging hip touches, alternating arms 800-meter running farmer carry, 15-lb. dumbbells
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ACF – 21 June 2016
Workout of the Day Hang Squat Snatch, 3 reps every other minute for 20 minutes (2 second pause at the bottom of each rep) Early morning hike on Sarurday!
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ACF – 22 June 2016
Workout of the Day 100 double-unders 100 sit-ups 80 double-unders 80 sit-ups 60 double-unders 60 sit-ups 40 double-unders 40 sit-ups 20 double-unders 20 sit-ups
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ACF – 5 July 2016
Workout of the Day For time: 200 double-unders 2k row 200 double-unders
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ACF – 6 July 2016
Workout of the Day STRICT “Nate” Complete as many rounds in twenty minutes as you can of: 2 STRICT Muscle-ups 4 STRICT Handstand Push-ups 2-Pood Kettlebell Snatch, 8 reps
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ACF – 7 July 2016
Workout of the Day 3 rounds for time of: run 400 meters 30 squat cleans 30 box jumps
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ACF – 11 July 2016
Workout of the Day “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
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ACF – 12 July 2016
Workout of the Day For 25 minutes practice Clean & Jerk – double L – sits (30 seconds)
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ACF – 13 July 2016
Workout of the Day 5 rounds for time of: 7 muscle-ups 15 hang power snatches 400 meter run Beef will be ready tomorrow evening. Bring cash and coolers today. Price is $7 per pound.
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ACF – 14 July 2016
Workout of the Day “Goat Day” Athletes choice of lift, 6 sets of 4 reps.
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