Monthly Archives : April 2015

ACF WOD – 05.01.15 “Megan rhymes with Bacon!”

*Another ACF Birthday Celebration!!!  Happy Birthday to Megan Hawkins!!!* Come celebrate by joining her in the 5pm class, then enjoy some post WOD recovery food and refreshments at Bristols following class! 1) Complete 2 rounds for time: 800m Run 28 reps Toes to Bar 28 reps Push Press (95#/65#) 28 reps alt. Overhead Lunges (95#/65#) *25 minute time cap.  



ACF WOD – 04.30.15 “Lift & Jump!”

1) Complete for time: 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps Clean-Grip Deadlift (225#/155#) 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 reps Burpee Broad Jump (8'/6') *For this, you will complete 10 deadlifts, then 1 BBJ.  Then 9 DL and 2 BBJ, etc...  Do the BBJ's parallel to your barbell, ensuring you attain the proper distance every rep!  The Deadlifts MUST be UNBROKEN on every set!...


ACF WOD – 04.29.14 “Duel Divas!”

**HAPPY BIRTHDAY to two of our AMAZING & STRONG ACF ladies; Monique Gomez & Kelly Hover!!!**  Come embrace the pain, in their honor :) 1) AMRAP 25 min: 4 reps Ring Muscle Ups 29 reps Double Unders (sub: 65 singles) 15 reps Power Cleans (155#/105#) * On the jump rope, if you don't have double unders, you must complete 5 attempts before doing 65 singles.



ACF WOD – 04.28.15 “Get Low”

1) Find a 3 rep max Back Squat 2) AMRAP 5 minutes: Max reps Back Squat (135#/95#)



ACF WOD – 04.27.15 “Power in Movement”

1) Complete 3 rounds for time: 21 reps Hang Power Snatch (75#/55#) 15 reps Overhead Squats (75#/55#) 9 reps Burpee Box Jumps (24"/20")



ACF WOD: 4.26.15 “Open Gym”

Join us for Open Gym 9:00am- 11:00am!



ACF WOD: 4.25.15 “comfortable with the uncomfortable”

1) Complete 9-7-5 reps for time of: hang squat cleans (185#120#) wall walks 2) Complete 4 rounds each with a partner of: 200m row *while partner 1 is rowing, partner 2 is holding the kettle bell front rack position(70#/53#), keep switching every 200 meters until each person completes 4 rounds.



ACF WOD : 4.24.15 “This is 40”

Happy Birthday to our Original Member and good friend Jared Heinemann. Jared believed in us before anyone else and for that we are forever grateful. We are glad to have you in our family Jared! Complete for time: 40 Box Jumps (24"/20") 40 Jumping Pull-ups 40 Kettle Bell Swings (53#/35#) 40 Walking Lunges 40 Knees to Elbow 40 Push Press (45#/35#) 40 Hip Extensions (Sub Good Morni...


ACF WOD: 4.23.15 “Never been sweeter”

Happy Birthday to Charles and a HUGE congratulations on Retirement! 1) Complete for time: 50 Sit ups 50 Double Unders 100 m Run 40 Sit ups 40 Double Unders 100 m Run 30 Sit ups 30 Double unders 100 m Run 20 Sit ups 20 Double Unders 100 m Run 10 Sit ups 10 Double Unders 100 m Run



ACF WOD: 4.22.15 “EMOMS”

1) EMOM for 10 minutes 1 Power Cleans + 2 Jerks 2) EMOM for 10 minutes 1 Squat Snatch + 2 Over head squats



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