Friday, July 3, 2015

07/04/15

ACF is closed Saturday 7/4 and Sunday 7/5/15.  
Go do something fun and we'll see you back in the gym on Monday.  Be safe!

Thursday, July 2, 2015

WOD 07/03/15

All classes are open to the public today, for anyone interested in trying CrossFit for the first time. Regular classes will run at 6 am, 8:30 am, noon, 4:30 and 5:30 pm, just come in a few minutes early to get acquainted.  We can't wait to meet you!

Front squat: Heavy single

WOD: 3 rounds for time of:
20 Toes to bar
10 Power cleans (155/115 lbs)

Post WOD mobility: Pec and shoulder

 11:00 Strength Class   DYL
Lift: Box Squat: 12 x 2, 55% Bar, 25% Chain
Accessory work: 8 x 1: Banded deadlifts 45%bar 30% band, 3 x 20 Stiff legged deadlifts,
3 x 30 leg raises, 3 x 100 m sled drag,  1 x 100 Banded Good morning, and 3 x 15 reverse hyper @ 25% 1 RM back squat
 Mobility: Lower Back

Holiday weekend schedule:
Friday 7/3: No Preschool class, all adult classes will run as regularly scheduled
Saturday 7/4 and Sunday 7/5/15: Gym Closed


Wednesday, July 1, 2015

WOD 07/02/15

Skill work: Hollow body rocks, achieve 30 for quality 

WOD: AMRAP in 20 minutes of:
400 m run
10 Pull ups
20 Air squats

Post WOD mobility: Smash quads 3 minutes each side, then couch stretch 2 minutes each

6:30 pm Mobility Class: Anterior shoulder 

Tuesday, June 30, 2015

WOD 07/01/15

Bench press 9 x 3: 50% bar, 30% chain

WOD: For time:
30-20-10 of:
Push press (115/85 lbs)
Burpees

Post WOD mobility: Shoulders and pecs

11:00 Strength Class   MEU
Lift: Floor press + chains, set at 30% 1RM, heavy single
Accessory work: 3 x 6-8 push press, 3 x 10-12 weighted pull ups, 2 x 50 band pull aparts,
2 x 20 barbell skull crushers, and 3 x 30 sit ups
 Mobility: Pec and shoulder

Monday, June 29, 2015

WOD 06/30/15

Skill work: Handstand push ups, achieve 10 quality strict HSPUs 

WOD: For time:
20-18-16-14-12-10 of:
Double unders
Sit ups
Walking lunges (total)
Push ups

 Post WOD mobility: Calves