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Monthly Archives : February 2017

ACF WOD: 3.1.17 “Cement Mixer”

“Cement Mixer” Every 3:00 for 7 Rounds: 400m Run 12 Toes-to-Bar



ACF WOD: 2.28.17 “Technical Fitness”

Every 2 minutes for 20 minutes complete: 1 Power Snatch 2 Hang Squat Snatches 3 Overhead Squats 40 Double Unders *You choose a challenging weight. Aim for :30 - 60 seconds rest each round.



ACF WOD: 2.27.17 “You’ve got all day to rest”

Complete 5 rounds for time with your partner: 12 Dumbbell Thrusters (50#/35#) 12 Chest to bar pull-ups *Each person completes 5 rounds each. Rest while partner works. Switch every round.



ACF WOD 2.26.17 “open gym”

Join us for open gym 9:00am - 11:00am. We will be doing 17.1 as well as many other exercises! Visitors welcome.



ACF WOD: 2.25.17 “Faster than”

Complete 5 rounds for time with a partner: 200 M Run 8 Squat Cleans (185#/125#) *Rest while parter works. Each person completes 5 rounds.  



ACF WOD: 2.24.17 “17.1”

Complete for time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs RX: Men use 50-lb. dumbbell and 24-in. box, Women use 35-lb. dumbbell and 20-in. box Modified: Men use 35-lb. dumbbell and 20-in. box, st...


ACF WOD: 2.23.17 “Pushing Foward”

The Crossfit Games Open is upon us! Just like years past the workouts for the week will be released Thursday night at 5:00pm. We will be doing the open workouts as our Friday programming. You will have one week to complete the workout and record your score online. We will have opportunities to complete or redo the workout during our weekend open gym times. There is still time to sign up before the...


ACF WOD: 2.22.17 “Open Prep”

The Crossfit Games Open is upon us! Just like years past the workouts for the week will be released Thursday night at 5:00pm. We will be doing the open workouts as our Friday programming. You will have one week to complete the workout and record your score online. We will have opportunities to complete or redo the workout during our weekend open gym times. There is still time to sign up before the...


ACF WOD: 2.21.17 “One Rep Max”

The Crossfit Games Open is upon us! Just like years past the workouts for the week will be released Thursday night at 5:00pm. We will be doing the open workouts as our Friday programming. You will have one week to complete the workout and record your score online. We will have opportunities to complete or redo the workout during our weekend open gym times. There is still time to sign up before the...


ACF WOD: 2.20.17 “Dumbbell friend”

The Crossfit Games Open is upon us! Just like years past the workouts for the week will be released Thursday night at 5:00pm. We will be doing the open workouts as our Friday programming. You will have one week to complete the workout and record your score online. We will have opportunities to complete or redo the workout during our weekend open gym times. There is still time to sign up before the...


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