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ACF – 15 June 2017
Workout of the Day For time: 53 pound farmer carry, run 400 meters Rest 2 minutes Run 800 meters with a 45 pound plate Rest 2 minutes Run 1 mile
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ACF – 16 June 2017
Mozart 100 – check out the race Adam is taking on tomorrow! Workout of the Day Complete as many rounds as possible in 15 minutes of: 6 handstand push-ups 135 pound power clean, 6 reps
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ACF – 19 June 2017
Workout of the Day 5 rounds (not for time) of: 5 Thrusters Max hold L-sit 35 double – unders Rest as needed between rounds
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ACF – 21 June 2017
Workout of the Day 5 rounds of: 1 minute of strict handstand push-ups 1 minute of single leg squats (alternate) 1 minutes of strict chest to bar pull-ups Rest 1 minute
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ACF – 26 June 2017
Workout of the Day 4 rounds for time of: Run 800 meters 21 deadlifts
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ACF – 27 June 2017
Workout of the Day “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...
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ACF – 29 June 2017
Workout of the Day 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Holiday Schedule: Friday 1630 & 1730 classes only Closed: Saturday Monday Tuesday Gym is closed, go outside
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ACF – 5 July 2017
Workout of the Day Sisson Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run If you’ve got a 20-lb. vest or body armor, wear it.
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ACF – 7 July 2017
Workout of the Day 7 rounds, not for time: 3 bench press 35 double-unders
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ACF – 11 July 2017
Workout of the Day “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups
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ACF – 12 July 2017
Workout of the Day “Wilmot” Six rounds for time of: 50 Squats 25 Ring dips
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ACF – 13 July 2017
Workout of the Day For 20 minutes: Complete 1 minute L-sit deadlift, 5 reps
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ACF – 14 July 2017
Workout of the Day Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 3 Chest-to-bar pull-up 135 pound Clean and jerk, 6 reps 6...
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ACF – 18 July 2017
Workout of the Day Complete as many reps as possible in 12 minutes of: Overhead lunge, 12 reps 24 double-unders
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