Monthly Archives : March 2017

ACF WOD: 4.1.17 “New Month, New Program”

Complete for time: 5000 m Row 1 Mile Farmers Carry (75#/50#) 5000 m Row *Each time you set the Dumbbells or Kettle bells down you must complete 10 burpees       APRIL FOOLS............!   Complete for time: 1000 m Row 600m Farmers Carry (75#/53#) 1000 m Row. *Each time you set the Dumbbells or Kettle bells down you must complete 5 burpees...


ACF WOD: 3.31.17 “Team ACF”

Complete for time with a team of 3: 400m Run 60 Deadlifts (365#/255#) 400m Run 60 Clean and Jerks (225#/155#) 400m Run 60 Squat Snatch (165#/115#) *Run as a team. Divide the reps between your team evenly. Pick a challenging weight that you are only doing 1-2 reps at a time before rotating. If you have a team of 2 the lower the reps to 40. Each person should be doing 20 of each mov...


ACF WOD: 3.30.17 “Strong Squat”

Back Squat 4 x 5 2. EMOM ODD: 10 Toes to bar EVEN: 10 Burpees



ACF WOD: 3.29.17 “Figh Gone Bad”

Three rounds for reps of: Wall-ball(20#/14#) (Reps) Sumo deadlift high-pull, (75/55#) (Reps) Box Jump, (24"/20") box (Reps) Push-press, (75/65) (Reps) Row (Calories) 1 Minute rest In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeatin...


ACF WOD: 3.28.17 “Skills to pay the bills”

The open is officially over ! Congratulations to all of you who took the leap in participating this year. We saw several PRs once again. Some of you got your first bar muscle up, and some of you completed an RX workout for the first time! We as coaches are so proud of the progress we are seeing as you guys continue to show dedication in and outside of the gym. You guys rock! That being said, ...


ACF WOD: 3.27.17 “Press n Pull”

The open is officially over ! Congratulations to all of you who took the leap in participating this year. We saw several PRs once again. Some of you got your first bar muscle up, and some of you completed an RX workout for the first time! We as coaches are so proud of the progress we are seeing as you guys continue to show dedication in and outside of the gym. You guys rock! That being said, ...


ACF WOD: 3.26.17 “open gym”

Open Gym! 9am -11am



ACF WOD: 3.25.17 “re-do”

Complete 3 rounds for time of: -21 Calorie row -15 Box Jumps (24"/20") -9 Burpees -30 Second "L" sit



ACF WOD: 3.24.17 “17.5”

10 rounds for time: 9 Thrusters (95#/65#) 35 Double Unders



ACF WOD: 3.23.17 “Midline March”

EMOM 6 Minutes: Complete 3 Heavy Power Snatches Then... Complete 3 rounds for time: 25 GHD sit-ups (Sub: Toes to bar) 50-foot handstand walk 50-foot overhead walking lunge, 155 lb.



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