Fourth of July Schedule: ACF will be closed on Sunday 7/2/17 and Tuesday 7/4/17. We will be open with a regular schedule all other days.
WOD: Five rounds for time of:
Run 400 meters
185/135 pound Deadlift, 21 reps
Post WOD mobility: QL smash with lacrosse ball, 2-3 minutes each; then, quadruped QL stretch, 1 minute each.
11:00 am Strength Class: Box squat 8 x 3 @ 30%, fast, against bands and chains