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ACF – 17 November 2016
Workout of the Day “Morrison” 50-40-30-20 and 10 rep rounds of: Wall ball shots, 20 pound ball Box jump, 24 inch box Kettlebell swings, 1.5 pood U.S. Army Specialist Scott Morrison, 23, of Blue Ash,...
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ACF – 18 November 2016
Burpees for Turkeys is this Saturday. We need a few more teams if anyone is available! Anyone who wants to do it can do it! We will be meeting at the box at 8am and leaving shortly after. BBQ after,...
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ACF – 21 November 2016
Everyone did fantastic at the Burpees for Turkeys fundraiser at American River CrossFit. ACF finalists: John & Robby – Masters Jane & Lisa – Scaled Jenny & Dennis – Rx Brian & Adam –...
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ACF – 22 November 2016
Workout of the Day “Jerry” For time: Run 1 mile Row 2K Run 1 mile Post time to comments. Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training...
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ACF – 28 November 2016
Workout of the Day “Bradshaw” 10 rounds for time of: 3 Handstand push-ups 225 pound Deadlift, 6 reps 12 Pull-ups 24 Double-unders Post time to comments. U.S. Army First Lieutenant Brian Bradshaw, 24,...
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ACF – 30 November 2016
Workout of the Day “Jennifer” Complete as many rounds as possible in 26 minutes of: 10 pull-ups 15 kettlebell swings, 1.5 pood 20 box jumps, 24-inch box Post rounds completed to comments. Canadian 1st...
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Workout of the Day Back Squat 10-5-3-1-1-1-3-5-10 December Schedule: Monday-Friday 0530 0830 0930 1630 1730 1830 Saturday’s @ 0900 Saturday December 24th class @9am Closed December 25th – 30th...
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ACF – 2 December 2016
Workout of the Day “Moore” Complete as many rounds in 20 minutes as you can of: 15 ft Rope Climb, 1 ascent Run 400 meters Max rep Handstand push-up Post number of handstand push-ups completed for each...
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ACF – 5 December 2016
Workout of the Day Complete as many rounds as possible in 3 minutes of: 3-6-9-12-15… Power Snatch Toes to Bar Rest 3 minutes, repeat 3 times
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ACF – 7 December 2016
Workout of the Day For time: 15 muscle-ups 15 clean & jerks 1000 meter row 15 clean & jerks 15 muscle – ups
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ACF – 8 December 2016
Filthy Fifty For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball...
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ACF – 9 December 2016
5 years cancer free for the big fella! Congratulations big guy! It’s always a pleasure having you around! Workout of the Day…
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ACF – 12 December 2016
Workout of the Day For time: 21-15-9 Chest to bar pull-ups Push Press Box jump
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ACF – 13 December 2016
Workout of the Day 3 rounds of: 1 minute calorie row 1 minute of burpees 1 minute of deadlifts 1 minute of burpees 1 minute of rest
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ACF – 15 December 2016
Workout of the Day “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post times to comments...
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ACF – 16 December 2016
Workout of the Day 3 rounds for time of: 10 squat cleans 50 double-unders Post times to comments ******************************** New Years Eve party at the Woods house 6pm bring your favorite...
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