Tag name : skill

ACF WOD – 01.05.17 “Olympic Gymnast”

1) Complete for time: 10 reps Ring Muscle Ups 150 reps Double Unders 20 reps Snatches (165#/115#) 150 reps Double Unders 10 reps Ring Muscle Ups



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: 11.1.16 “Next Level Athletes”

Complete 5 rounds for time of: 10 DB Thrusters (50#/35#) 10 Toes to bar   FITNESS UNLOADED: This concludes our 6 week program and we will resume with the Fitness Unloaded program in 6 weeks. Until then you are welcome and encouraged to participate in our regular scheduled classes.



ACF WOD – 10.28.16 “Home Run Hitters”

1) 2 rounds for time with a partner: Calorie Row (60/40) 30 reps Shoulder Press (115#/80#) Calorie Row (50/35) 30 reps strict Handstand Push-ups Calorie Row (40/30) 30 strict Dips * Partition reps however you choose.



ACF WOD – 10.27.16 “Coach SaMsOnItE’s BIRTHDAY CELEBRATION!”

* Today we would like to wish our good friend, coach, athlete and a father to his beautiful daughter, Sam Rodriguez a very HAPPY BIRTHDAY!!  In honor of this day, we will be visiting a very dark place with Snatches and Burpees!!! Just the way Sam likes it ;) 1) Complete as many reps as possible: AMRAP 4 minutes: 21 - 15 - 9 Power Snatch (75#/55#) Burpees * Rest 4 minutes AMRA...


ACF WOD: 10.7.16 “Pistols and Handstands”

AMRAP 16 Minutes: 4 Pistols 4 Hand Stand Push-ups 4 Toes 2 Bar 8 Pistols 8 Hand Stand Push-ups 8 Toes 2 Bar 12 Pistols 12 Hand Stand Push-ups 12 Toes 2 Bar 8 Pistols 8 Hand Stand Push-ups 8 Toes 2 Bar 16 Pistols 16 Hand Stand Push-ups 16 Toes 2 Bar 20 Pistols 20 Hand Stand Push-ups 20 Toes 2 Bar ECT....



ACF WOD – 07.23.16 “Difficult Roads lead to Beautiful Destinations”

1) Complete 5 rounds for time: 30 reps Double Unders 20 reps Kettlebell Swings (53#/35#) 15 reps Box Jumps (24"/20")



ACF WOD- 06.21.16 “Hot Tamalé”

1) Complete for time: 200 reps Double Unders 100 reps Dumbbell Squat Snatch (70#/50#) 200 reps Double Unders



ACF OPEN GYM – 05.29.16 (0900 – 1100)

Come on in and join us for Open Gym from 9:00-11:00am!!



ACF WOD – 05.03.16 “Move Weight”

1) Take 15-20 minutes to establish a max set: Squat Clean + Front Squat 2) Take 15-20 minutes to establish a max set from the rack: Push Jerk + Split Jerk



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