Monthly Archives : October 2016

ACF WOD: 11.1.16 “Next Level Athletes”

Complete 5 rounds for time of: 10 DB Thrusters (50#/35#) 10 Toes to bar   FITNESS UNLOADED: This concludes our 6 week program and we will resume with the Fitness Unloaded program in 6 weeks. Until then you are welcome and encouraged to participate in our regular scheduled classes.



ACF WOD: 10.31.16 “Happy Halloween”

Complete for time: 100 Kettle Bell Swings (70#/53#) *EMOM 5 Gobblet Squats. +5 Burpees for each time you set the weight on the ground to be completed immediately after completion of the the 100 reps. *Costumes are encouraged.



ACF OPEN GYM – 10.30.16 (0900-1100)

* Join us for Open Gym from 9-11am today!!



ACF WOD – 10.29.16 “Weekend Warriors”

1) Complete for time: 21 - 18 - 15 - 12 - 9 - 6 - 3 Deadlifts (245#/165#) GHD Sit-ups   ---FITNESS UNLOADED--- 1) Complete for time: 21 - 18 - 15 - 12 - 9 - 6 - 3 Double Kettlebell Deadlifts AB Mat Sit ups



ACF WOD – 10.28.16 “Home Run Hitters”

1) 2 rounds for time with a partner: Calorie Row (60/40) 30 reps Shoulder Press (115#/80#) Calorie Row (50/35) 30 reps strict Handstand Push-ups Calorie Row (40/30) 30 strict Dips * Partition reps however you choose.



ACF WOD – 10.27.16 “Coach SaMsOnItE’s BIRTHDAY CELEBRATION!”

* Today we would like to wish our good friend, coach, athlete and a father to his beautiful daughter, Sam Rodriguez a very HAPPY BIRTHDAY!!  In honor of this day, we will be visiting a very dark place with Snatches and Burpees!!! Just the way Sam likes it ;) 1) Complete as many reps as possible: AMRAP 4 minutes: 21 - 15 - 9 Power Snatch (75#/55#) Burpees * Rest 4 minutes AMRA...


ACF WOD – 10.26.16 “Better Be-Leavitt!”

* BIG HAPPY BIRTHDAY shout out to our client, friend and local Dentist, Kurt Leavitt!!  Today we celebrate in his honor, with this wonderful little gem of a workout :) 1) Complete for time: 100 reps Wallballs (20#/14#) 50 reps Toes to Bar 50 reps Wallballs (20#/14#) 25 reps Toes to Bar



ACF WOD – 10.25.16 “#MeetTheVirgils2014”

* A very happy 2 year wedding anniversary to my beautiful bride, Amanda today!  My rock, my happy place, my best friend. 1) 10 minutes to establish a heavy 3 rep 'touch 'n go' Power Clean. 2) "Grace" 30 reps Clean & Jerk for time (135#/95#) ---FITNESS UNLOADED--- 1) Complete 4 rounds for time: 15 Kettlebell Swings 30 Air Squats 60 Jump Rope * Rest exactly 1 minute b...


ACF WOD – 10.24.16 “Glorious Monday!”

1) EMOM x 18: Min 1: 20/16 Calorie Row Min 2: 15 Double DB G2OH (35#/25#) Min 3: 50 Double-unders * Consistently allow yourself 15 seconds minimum for transition to next stations.



ACF WOD: 10.23.16 “Open Gym”

Open Gym. 9:00am - 11:00am



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