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ACF – December 16, 2015
Workout of the Day For time: Deadlift, 21 reps 42 toes to bar Deadlift, 15 reps 30 toes to bar Deadlift, 9 reps 18 toes to bar *NO WATER ON BORLAND AVENUE FROM 8-11am PLEASE TAKE CARE OF YOUR WATER...
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ACF – December 17, 2015
Workout of the Day Clean & Jerk, 2 reps every 2 minutes for 30 minutes
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ACF – December 18, 2015
Workout of the Day “Goat Day” Holiday Schedule December 24th: 0830 & 0930 December 25th: closed December 26th: 9am
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ACF – December 21, 2015
Workout of the Day Front Squat, 10 rep max Holiday Schedule December 24th: 0830 & 0930 December 25th: closed December 26th: 9am
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Winter Solstice
Workout of the Day Complete as many rounds as possible in 22 minutes of: 22 calorie row 22 overhead squat 22 pull-ups 22 GHD sit-ups
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ACF – December 23, 2015
Workout of the Day Complete as many reps as possible in 10 minutes of: push jerk, 5 reps 30 double-unders
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ACF – December 24, 2015
Workout of the Day For time: 150 burpee-toes-to-bar-pull-ups Holiday Schedule December 24th: 0830 & 0930 December 25th: closed December 26th: 9am
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ACF – December 29, 2015
Workout of the Day Complete as many reps as possible in 30 minutes of: Rope climbs and push-ups Count the number of trips up the rope and the number of push-ups within the half hour.
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ACF – December 29, 2015
Workout of the Day 3 rounds for time of: Row 30 calories 30 power cleans Holiday Schedule: Thursday – open for all morning classes Friday & Saturday – the box is closed, get out and use your...
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ACF – December 31, 2015
Workout of the Day Complete as many reps as possible in 10 minutes of back squats Holiday Schedule: Thursday – open for all morning classes Friday & Saturday – the box is closed, get out and...
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ACF – January 4, 2016
Workout of the Day Complete as many reps as possible in 10 minutes of: Front squat, 10 reps 15 chest to bar pull-ups
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ACF – January 6, 2016
Workout of the Day For time: 21-15-9 Power snatch Bar facing burpee
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ACF – January 7, 2016
Workout of the Day Shoulder press 1-1-1 Push press 3-3-3 Push jerk 5-5-5 We got a late start last year with our community outreach and charitable events. Together we raised $3400 for Barbells for...
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ACF – January 11, 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
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ACF – January 12, 2016
Workout of the Day Hang Clean 3-3-3-3-3 Trail update: We need to change the date to February 6th. I hope you all can still make it! New Thursday Schedule: 1630 – yoga 1800 – CrossFit / Olympic Lifting
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ACF – January 13, 2016
Workout of the Day 2 rounds for time of: 1000 meter row 50 dumbbell over head squats (25 each arm) New Thursday Evening Schedule: 1630 – yoga 1800 – CrossFit / Olympic
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ACF – January 14, 2016
Workout of the Day Back Squat 1-1-1-1-1-1 New Thursday Evening Schedule: 1630 – yoga (1hr 15 min) 1800 – CrossFit / Olympic (1hr 30min)
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