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ACF – 18 August 2017
Workout of the Day "Fran" Three rounds, 21-15- and 9 reps, for time of: 95-pound ThrusterPull-ups
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ACF – 21 August 2017
Workout of the Day Complete as many reps as possible in 10 minutes of: 8 deadlifts8 barfacing burpees
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ACF – 23 August 2017
Workout of the Day Complete as many reps as possible in 17 minutes of: 30 inch box jump over, 7 reps3 muscle-ups
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ACF – 24 August 2017
Workout of the Day For time: Row 1000 metersFive rounds of:Dumbbell snatch, 5 reps, left armOverhead dumbbell walking lunge, 5 stepsDumbbell snatch, 5 reps, right armOverhead dumbbell walking lunge, 5...
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ACF – 25 August 2017
Workout of the Day For time 21 overhead squats15 foot rope climb, 9 ascents 100 double-unders15 overhead squats15 foot rope climb, 6 ascents 100 double-unders9 overhead squats15 foot rope climb, 3...
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ACF – 28 August 2017
Workout of the Day Every minute on the minute for 20 minutes: Power clean: 1, 2, or 3 reps
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ACF – 29 August 2017
Workout of the Day For time: 50-40-30-20 and 10 reps rounds of: Double-under Push-up (hand release)
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ACF – 30 August 2017
Workout of the Day For time: 50 pound dumbbell jerk, 15 reps left 50 pound dumbbell jerk, 15 reps right 800 meter run Single leg squat, 60 reps (alternating) 800 meter run 50 pound dumbbell jerk, 30...
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ACF – 1 September 2017
Closed September 1st – 4th Enjoy your Labor Day weekend See you all on Tuesday!
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ACF – 6 September 2017
Workout of the Day For time: 1000 meter row 21 meter handstand walk 21 overhead squats 21 meter handstand walk 15 overhead squats 21 meter handstand walk 9 overhead squats
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ACF – 8 September 2017
Workout of the Day “Falkel” Complete as many rounds as possible in 25 minutes of: 8 Handstand push-ups 8 Box jump, 30 inch box 15 foot Rope climb, 1 ascent
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Workout of the Day 10 rounds for time of: 9 overhead squats 35 double-unders
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Workout of the Day With a continuously running clock perform 1 Thruster the first minute, 2 Thrusters the second minute, 3 Thrusters the third minute, and so on, continuing to add 1 each minute until...
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ACF – 14 September 2017
Workout of the Day Complete as many rounds as possible in 20 minutes of: Run 400 meters 2 rounds of: 5 pull-ups 10 push-ups 15 air squats
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ACF – 15 September 2017
ACF Food Challenge and Support Group starting Saturday! First meeting is this Saturday, September 16th at 10:15 (after the 9:00 workout). Do you want to have help to improve your eating choices?...
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