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

ACF WOD “BERT” 11.07.18

“Bert” For time: 50 burpees400m run100 push-ups400m run150 walking lunges400m run200 squats400m run150 walking lunges400m run100 push-ups400m run50 burpees

ACF WOD “Balance” 11.06.18

20 min AMRAP 10ea single leg DB Deadlift (50/35)20 DB push presses40 double-unders

ACF WOD “SQUAT PROGRAM – Day 9” 11.05.18

First.... EMOM 12: Min 1: 12/9 cal. row Min 2: 12 hip extensions Min 3: 12 overhead plate sit-ups (35/25) ...then 3 position pause Front Squat 6x3

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.