Category : Todays WOD

ACF WOD “Flow State” MONDAY – 11.19.18

KB Flow with Partner: 7 Rounds Each 7 Reps each of the Complex: Double KB Push Up Double KB Bent Over RowRussian KB Swing to Snatch to OHS (R/L) Rest 5 mins DB Flow with Partner: 7 Rounds Each 7 Reps each of the Complex: Double DB Deadlift Double DB Reverse Lunge (R/L)Double DB Squat Clean & Push Press



ACF WOD “Titanic” 11.17.18

First... Banded running drills  ...then For quality and load x7:  Sled drag across the parking lot —->50m sprint Walk back to sledSled row back to start



ACF WOD “Gosh Darnit Karen” 11.16.18

First... Double Tabata:  Push Up + Cross Shoulder Tap Med Ball Dead Bug  ...then “Karen” For time:150 wall-ball shots (20# to 10’/ 14# to 9’)



ACF WOD “Pulp Fiction” 11.15.18

3 rounds for time of: Run 400 meters21 sumo deadlift high pulls (75/55)12 burpees over the barbell



ACF WOD “Buns & Guns” 11.14.18

1. Heavy Sled Push x4 *immediately following your push, do 20 Single Leg Glute Bridge (10ea side), raised leg bent rather than straight  2. Hang Power Snatch  3-3-3-3-3-3



ACF WOD “SQUAT PROGRAM – Day 12” 11.13.18

First... Re-test 1RM Front Squat!! ...then  “Annie” 50-40-30-20-10 Double UndersSit Ups 



ACF WOD “Veterans Day- Observed” 11.12.18

Modify gym schedule today in observance of Veterans Day.... 9 AM will be a large community class and the gym will be closed for the remainder of the day. Feel free to bring your friends, bring your family bring your hardest working attitude and get ready to throw down at 9 AM! Spend a little time today reflecting on those who sacrificed to support and fight for this country, and those who made ...


ACF WOD “OPEN GYM” 11.10.18

Banded running drills For quality and load x7: Sled drag across parking lot —-> 50m sprint, walk back to sled, Sled row back to start



ACF WOD “Strong” 11.09.18

Deadlift 3-3-3-3-3-3-3



ACF WOD “SQUAT PROGRAM – Day 10” 11.08.18

4 RFT: -7 box jumps (36”/30”)-14 Russian kettlebell swings (70/53) AMRAP 5: Front Squat at 75% 1RM



Top