Category : Todays WOD

ACF WOD: 11.23.17 “Turkey Day!”

—MODIFIED SCHEDULE THIS WEEK— -11.23.17 Thursday:  One workout at 8AM  – family friendly programming so bring your peeps! -11.24.17 Friday: We will be open 6-9am and will be burning off our Turkey with a Half Marathon Row, which can be scaled or done with a partner/team. Come in anytime from 6-9! No PM classes Sat/SUN: normal schedule  THANKSGIVING WOD: TEAMS OF 4, SP...


ACF WOD: 11.22.17 “Hang in there!”

—MODIFIED SCHEDULE THIS WEEK— -11.22.17 Wednesday: Normal Schedule -11.23.17 Thursday:  One workout at 8AM – family friendly programming so bring your peeps! -11.24.17 Friday: We will be open 6-9am and will be burning off our Turkey with a Half Marathon Row, which can be scaled or done with a partner/team. Come in anytime from 6-9! No PM classes Sat/SUN: normal schedule &nb...


ACF WOD: 11.21.17 “Easy Never”

—MODIFIED SCHEDULE THIS WEEK— -11.21.17 Tuesday: Normal Schedule -11.22.17 Wednesday: Normal Schedule -11.23.17 Thursday:  One workout at 8AM – family friendly programming so bring your peeps! -11.24.17 Friday: We will be open 6-9am and will be burning off our Turkey with a Half Marathon Row, which can be scaled or done with a partner/team. Come in anytime from 6-9! No PM clas...


ACF WOD: 11.20.17 “Front squat Program”

---MODIFIED SCHEDULE THIS WEEK--- -11.20.17 Monday: Normal Schedule -11.21.17 Tuesday: Normal Schedule -11.22.17 Wednesday: Normal Schedule -11.23.17 Thursday:  One workout at 8AM - family friendly programming so bring your peeps! -11.24.17 Friday: We will be open 6-9am and will be burning off our Turkey with a Half Marathon Row, which can be scaled or done with a partner/team. C...


ACF WOD: 11.19.17 “Open Gym”

Join us for open gym! 9am -11am



ACF WOD: 11.18.17 “Long Socks”

  5 RFT: -15 DB THRUSTERS (50/35# DB) -50 DOUBLE UNDERS -3 ROPE CLIMBS



ACF WOD: 11.17.17 “Fit Friday”

  AMRAP 9:  START WITH 3 REPS AND INCREASE BY 3 REPS EACH ROUND (3,6,9,12 ETC) UNTIL TIME   -DB DEADLIFT (35/25#DBs) -DB SHOULDER TO OVERHEAD (35/25#DBs) -TOES TO BAR   ——— REST 3 MINS ——-   AMRAP 9: SAME FORMAT   - GHD SIT UP - WALL BALLS (20/14#) - OVERHEAD WALKING LUNGES (45/35# bar)  



ACF WOD: 11.16.17 “Builders Blocks”

  1. SNATCH BALANCE 3-3-3-3-1-1   2. 3 RFT: -10 SQUAT SNATCH (155/105) -20 BURPEES  



ACF WOD: 11.15.17 “All Kinds of Gainz”

  AMRAP 20: -20 CAL ROW -15 DIPS -10 TURKISH GET UPS (5EA SIDE) (50/35# DB)



ACF WOD: 11.14.17 “Half Angie”

  1. “HALF ANGIE” -50 PULL UPS -50 PUSH UPS -50 SIT UPS -50 AIR SQUATS   2.  HANG SQUAT CLEAN 3-3-3-3-3  



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