ACF WOD “GHD CLINIC – Coach Dustin” 10.21.18

Come down and learn from the ACF Pros! This Sunday Coach Dustin will lead us through all things GHD! Does your back hurt on GHDSU’s? Do you have a hard time feeling your hammys activate during GHRs? Not even sure what the heck a GHD is? Are you a GHD Veteran who loves cranking out … Continued

ACF WOD “Couragous” 10.18.18

First… Running drills, then run 1 mile for time ..then 3 rounds for max reps: (155/105) Power clean for 30 seconds, rest 30 seconds Power clean for 25 seconds, rest 35 seconds Power clean for 20 seconds, rest 40 seconds Power clean for 15 seconds, rest 45 seconds Power clean for 10 seconds, rest 50 … Continued

ACF WOD “Structural” 10.17.18

Shoulder press 1-1-1-1-1 reps Push press 1-1-1-1-1 reps Push jerk 1-1-1-1-1 reps Try to increase the load on each of the 15 reps.

ACF WOD “Persist” 10.15.2018

For time: 30 toes-to-bars 40 single-arm dumbbell snatches (50/35) 50 dumbbell box step-overs (50/35 in each hand, 24/20”) 40 single-arm dumbbell snatches 30 toes-to-bars

ACF WOD “Field Day” 10.13.18

***TRACK WORKOUT*** Meet at AHS at 9 am for an outdoor track workout. Bring plenty of water and shoes to run in – let’s have some FUN!

ACF WOD “Lucid” 10.12.18

1 rep of the following complex for max load: Deadlift Hang power clean Hang power clean & jerk