ACF WOD “BERT” 11.07.18

“Bert” For time: 50 burpees 400m run 100 push-ups 400m run 150 walking lunges 400m run 200 squats 400m run 150 walking lunges 400m run 100 push-ups 400m run 50 burpees

Parallette Clinic 11.03.18 9 AM – 10 AM

Join Coach Megan and Coach Dustin for some Gymnasty Fun! We’ll go over: L-sits tucks push-ups dips Bulgarian split squats and shoot-throughs. Our primary focus will be on core stability, mobility, control throughout each movement, and applying torque to facilitate proper position. Cost: Free for current ACF and Headstrong members. $10 for non-members.

ACF WOD “Tabata or Nada” 11.02.18

Tabata Push Jerk (95/65) Rest 3 minutes Tabata Chest to Bar Pull Ups Rest 3 minutes Tabata Sit Ups Rest 3 minutes Tabata Hang Power Snatch (95/65)