ACF WOD – 06.30.15 “Fortune Fury!”

**An ALL TIME shout out to Coach Curtis Fortune today as he is turning 28 years old!  Our ACF family wouldn’t be the same without the passion, friendship and guidance that he brings to our community.  Be sure to join him in his BIRTHDAY WOD; he’ll be joining in at the 5PM class!! 1) Complete … Continued

ACF WOD 6.29.15 “Cardio kickass”

1) Complete for time: 80 Air squats 70 Push-ups 60 Alternating pistols 50 Calorie row 40 Single arm overhead squats (35#/25# Dumbbells) 30 Hand stand push ups 20 Thrusters (35#/25# Dumbbells) 10 Muscle-ups Beginner: 40 Air Squats 35 Push-ups 30 Alternating band assisted pistols 25 Calorie row 20 Single arm Overhead squats (20#/10# Dumbbell) 15 … Continued

ACF WOD – 06.26.15 “Mainsite Mash-up”

1) Complete 4 rounds each with a partner: Calorie Row SPRINT (30/20) AMRAP Push Press (135#/95#) * Partner 2 will perform as many reps push press as possible during the time it takes parter 1 to row the appropriate number of calories.  They will then switch stations.  Push press reps may not start until the … Continued

ACF WOD – 06.25.15 “Heavy Day!”

1) Power Clean 3 – 3 – 3 – 3 – 3 * Start by warming up from the hang position.  Ultimately the barbell will be taken from the ground each repetition with a slow first pull, but all the points of performance carry over; main two important points being NEUTRAL SPINE and FULL HIP … Continued

ACF WOD – 06.24.15 “It’s a Lifestyle”

1) Complete for time:  (18 MINUTE CAP) 25 walking Lunges 20 pull-ups 50 box jumps (24#/20#) 20 double-unders 25 ring dips 20 knees-to-elbows 30 kettlebell swings (70#/53#) 30 sit-ups 20 hang squat cleans (35#/25#) 25 back extensions (sub: “goodmornings” – barbell) 30 wall-ball shots (20#/14#) 3 reps rope climbs SCALED OPTION: 20 walking lunge steps … Continued

ACF WOD – 06.23.15 “The Next Episode”

1) Complete for time: BUY IN: Back rack barbell walk to Stop Sign (95#/65#) 3 rounds for time: 12 reps Thrusters (95#/65#) 12 reps Power Cleans (95#/65#) BUY OUT: 30 reps burpees * One barbell, scale accordingly.