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ACF – 12 September 2016
Workout of the Day “CrossFit Total” Back squat 1-1-1 Press 1-1-1 Deadlift 1-1-1
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ACF – 14 September 2016
Workout of the Day 3 rounds for time of: 400 meter run 21 pull-ups
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ACF – 26 September 2016
Workout of the Day 800 meter run 21 ring dips 800 meter run 15 ring dips 800 ring dips 9 ring dip
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ACF – 27 September 2016
Workout of the Day 3 Rounds of: 1 minute of pull-ups 1 minute of box jumps 1 minute of push press 1 minute of rest
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ACF – 3 October 2016
Congratulations to everyone who came out yesterday to run 13.1 miles. Thank you all for the support! Workout of the Day Row 10k
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ACF – 5 October 2016
Workout of the Day Every two minute for 20 minutes: 30 second L sit Hang Squat Snath
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ACF – 6 October 2016
Workout of the Day “Cindy” Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats
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ACF – 7 October 2016
Workout of the Day 21 deadlifts 50 double-unders 18 deadlifts 50 double-unders 15 deadlifts 50 double-unders 12 deadlifts 50 double-unders 09 deadlifts 50 double-unders 06 deadlifts 50 double-unders...
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ACF – 10 October 2016
Workout of the Day Complete as many rounds as possible in 20 minutes of: 400m run 5 muscle-ups 5 clean & jerks
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This ACF – 11 October 2016
Workout of the Day Every other minute for 24 minutes 1 Snatch, 2 Hang Snatches, 3 Overhead Squats
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ACF – 13 October 2016
Workout of the Day Complete as many reps as possible in 10 minutes of: 10 handstand push-ups 30 double-unders
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ACF – 14 October 2016
Workout of the Day Complete as many reps as possible in 16 minutes of: 12 calorie row 12 thrusters 6 double dip muscle-ups
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