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Monthly Archives : November 2016

ACF WOD: 12.1.16 “Strong Fast”

Complete 4 rounds for time of: 25 Calorie Row 25 Wallballs (20/14#) 25 C2B Pull-ups



ACF WOD: 11.30.16 “Clean-n-Jerks”

For time: 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans + Push Jerks* (135/95#) *Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar - that is set one.  Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar - that is set 2.



ACF WOD: 11.29.16 “Freedom Sauce”

  AMRAP 3 Minutes 21 Overhead Squats (95#/65#) 21 Burpees Max Calories row ---REST 3 Minutes AMRAP 3 Minutes 15 Over Head Squats (135#/ 95#) 15 Burpees Max Calorie Row ----REST 3 Minutes 9 Over Head Squats (185#/135#) 9 Burpees Max Calorie Row *Score is calories earned during each round.



ACF WOD: 11.28.16 “Together we are strong”

Front Rack Lunges 1 length of the gym with maximum weight 2. AMRAP 15 Minutes: 30 Double unders 15 Power Cleans (135#/95#) 30 Double unders 15 Toes to bar



ACF OPEN GYM – 11.27.16 (0900-1100)

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



ACF WOD – 11.26.16 “Barbara”

1) Complete 5 rounds for time: 20 Pull ups 30 Push ups 40 Sit ups 50 Air Squats * Rest 3 minutes.



ACF WOD – 11.25.16 “Turkey Squirts”

We hope you all had a wonderful Thanksgiving, spent with family!  We will have the following classes today:  9am, 5pm, 6:15pm.  See you there! 1) Complete for time: 11 - 9 - 7 Deadlift (315#/205#) Push Jerk (185#/135#) * Barbell for the jerks are taken from the floor.  Use a rack if needed.



ACF WOD – 11.24.16 “Turkey Trot – ACF Style”

HAPPY THANKSGIVING!!!  We have plenty to be thankful for and we would love to spend the first part of our Turkey Day with you all!  We will be running one workout today, begining at 9am sharp.  If you are bringing a friend or family member, please advise them to show up 10 minutes early to fill out a waiver before they participate. Thank you! 1) Complete 5 rounds each with a partner: ...


ACF WOD – 11.23.16 “UNBREAKABLE”

1) Complete for time: 25 - 20 - 15 - 10 - 5 Back Squat (155#/105#) Kettlebell Swings (70#/53#) * Barbells are taken from the ground.  All rounds must be unbroken or the round starts over.



ACF WOD – 11.22.16 “Train Like A Champion”

1) With a running clock: A.  AMRAP 5 of Burpee BJ Overs (24"/20") - Rest 5:00 B.  AMRAP 4 of Double Unders - Rest 4:00 C.  AMRAP 3 of Power Cleans (155#/105#) - Rest 3:00 D.  AMRAP 2 of Push Press (95#/65#) - Rest 2:00 E.  AMRAP 1 of Burpees * Score each AMRAP seperately, during your rest.



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