Category : Todays WOD

ACF WOD “Hang in there” 12.10.18

Hang power clean 3-3-3-3-3-3-3 reps

ACF WOD “On Holiday” 12.08.2018

Earn those Holiday Party Drinks!! Join us for a morning workout then come back for some amazing food, drink, dancing and the most fun you'll have all year at the ACF + Headstrong Fit Holiday Party! 5 rounds, each for time, of: Run 800 meters Rest 3 minutes

ACF WOD “Fashion” 12.07.2018

Complete as many rounds as possible in 15 minutes of: 5 strict muscle-ups4 squat snatches (185/125)

ACF WOD “Function over Fashion” 12.06.2018

First... :30 on/:30 off for 6 rounds: Vertical Rope Pull (Seated sled pull over pull up bar)Wall sit SA KB press Demo videos - Second example but with rope attached to a light sled Then... Death by burpees (Jump to a target 6” above) 

ACF WOD “Hingey” 12.05.18

Deadlift 5-5-5-5-5 reps

ACF WOD “Quick & Dirty” 12.04.2018

21-15-9  -Left-arm kettlebell snatches (53/35) -Right-arm kettlebell snatches (53/35) -Pull-ups

ACF WOD “” 12.02.2018

First...Three 2-minute rounds of: -15/12 cal. row -Max strict weighted toes-to-bars (8/4lb) Rest 2 minutes ...thenThruster 5-5-5-5-5 reps

ACF WOD “December Feels…” 12.01.2018

9am WOD 5 rounds for time of: 15 hang squat cleans (135/95) 30 push-ups Nutrition Seminar with Lou at 10am Join Lou of Blast SLO Nutrition for an in-depth seminar at 10 am nutrition to dial in your nutrition and get you ready for the New Year!

ACF WOD “Hold the Standard” 11.30.2018

First... 5 minutes: Max Effort Heavy DBall Hold  ...then Back squat  3-3-3-2-2-2-1-1-1 

ACF WOD “WADE” 11.29.2018

“Wade” For time, wearing a 20-lb. vest or body armor: Run 1,200 meters Then, 4 rounds of: 12 strict pull-ups9 strict dips6 strict handstand push-ups Then, run 1,200 meters