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Monthly Archives : December 2016

ACF WOD: 12.31.16 “Clarkys Body Shop”

Join us today at ACF at 10:30 am! We will be teaming up with Clarkys body shop for a large team workout starting at ACF and ending at Clarkys. Bring your friends and family for the last workout of the year! In teams of 4 complete for time: 4000 M row 100 Clean and Jerks (185#/125#) 200 Back Squats (185# /125#) 300 Wall-balls (20#/14#) *only one person working at a time:   ...


ACF WOD: 12.30.16 “roll out”

Join us this Saturday at ACF at 10:30 am! We will be teaming up with Clarkys body shop for a large team workout starting at ACF and ending at Clarkys. Bring your friends and family for the last workout of the year!   Complete 10 rounds for time with a partner: 200 m row 10 Barbell roll outs *Rest while partner works. Each person completes 10 rounds  



ACF WOD: 12.29.16 “Power Ball”

Join us this Saturday at ACF at 10:30 am! We will be teaming up with Clarkys body shop for a large team workout starting at ACF and ending at Clarkys. Bring your friends and family for the last workout of the year! Complete 27-21-15-9 Reps for time of: Power Snatch (75#/55#) Wall-balls



ACF WOD: 12.28.16 “Strong Mom”

Join us this Saturday at ACF at 10:30 am! We will be teaming up with Clarkys body shop for a large team workout starting at ACF and ending at Clarkys. Bring your friends and family for the last workout of the year! Every 90 seconds for 15 minutes complete: 1 Power Clean 2 Hang Squat Clean 3 Front Squat 4 Front Rack Lunges



ACF WOD: 12.27.16 “Tamara’s Dirty 30”

A very happy birthday to our good friend Tamara Scrivner. Today she is turning 30! Happy Birthday! AMRAP 3: 75 DU Buy-In 15 Deadlifts (185/135#) 15 Bar Facing Burpees Rest 3:00 AMRAP 3: 75 DU Buy-in 10 Deadlifts (225/155#) 10 Bar Facing Burpees Rest 3:00 AMRAP 3: 75 DU Buy-in 5 Deadlifts (275/185#) 5 Bar Facing Burpees



ACF WOD: 12.26.16 “Joy Jerks”

Work up to a heavy Push or Split Jerk 2. Complete 3 rounds for time of: 500m Row 12 Push Jerks (155#/105#) 15 Toes to bar



ACF WOD – 12.25.16 “MERRY CHRISTMAS!!!”

From our family to yours, we would like to wish all of our friends, clients and CrossFitters all over the world the happiest and most Merry Christmas of all!  So much to be thankful for; thank you all for continued support!!!  We will be back to normal schedule tomorrow! Here's a quick one to get your heart rate up in between or even before the celebration: 1) 4 rounds, on the 2 minute mar...


ACF WOD – 12.24.16 “12 Days of CrossFit!”

* Normal Schedule today!  We will be closed tomorrow for Christmas!! 1) Complete for time: Clean & Jerk (225#/135#) Muscle up (Bar or Ring) Deficit HSPU (10″/6″) Kettlebell Swings (70#/53#) Burpee Broad Jumps (7’/5′) Pistols – alt. (3 each leg) Toes to Bar Deadlift (225#/135#) Wallballs (20#/14#) Chest to bar Pull-ups Box Jump-overs (24″/20″) 400m Ru...


ACF WOD – 12.23.16 “Mainsite Madness”

1) Complete 3 rounds for time: 50 reps Double Unders 15 reps Pull ups 50 reps Air Squats 15 reps Pull ups



ACF WOD – 12.22.16 “Character Builder”

1) Complete 3 rounds for time: 7 reps Deadlift (315#/205#) 14 Box Jumps (24"/20") 21 Calorie Row * Rest 2 minutes



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