First... 5 minutes: Max Effort Heavy DBall Hold ...then Back squat 3-3-3-2-2-2-1-1-1
“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
Choose Your Own Adventure! Grace 30 clean and jerks for time (135/95) OR Isabel 30 snatches for time (135/95)
7 rounds for max calories of: Row 45 seconds, rest 15 seconds Row 30 seconds, rest 30 seconds Row 15 seconds, rest 45 seconds
21-15-9 Thrusters Pull Ups
Ever wonder what those giant paper weights laying around the gym are for? Ever had to pick up something heavy and awkward off the ground? Ready to get some photos of you lookin' like a bad ass for "the 'gram"? Come on down and learn all things Atlas Stone with our very own Coach Megan! Using atlas stones can help build strength and explosive power which will transfer to other aspects of yo...
Post Thanksgiving TURKEY BURN 8am-11am Modified schedule! Did you over do it a little on your Turkey Day? GREAT - It's called "carb loading" you'll be extra fueled for today's amazing workout! Please keep in mind we will have a modified scheduled today (8 am to 11 am ONLY) so plan your post-turkey day accordingly :) (and don't worry, there will still be leftovers when you get back from sw...
HAPPY THANKSGIVING! What are you most grateful for this year? Share with us on FB or Instagram with the hashtag #ACFGratitude Come on down and get your sweat on before you feast! All ACF WODs for the rest of the day will be canceled so join us for the large community workout at 8 am - bring your friends, bring your family, and celebrate the gift of movement! Turkey Day WOD 6 minute st...
21-15-9 -Overhead Squats (135/95) -Box Jumps (30”/24”)
1. Shoulder Press 3-3-3-3-3-3-3 2. 10MIN AMRAP: 5 Strict HSPU5 Power Cleans (135/95)100M Run