Link of the Day Warm-Up: Practice Getting Inverted for 10 Minutes: -Tripods -Frogstands -Headstands -Handstands -Hand-Walking WOD: I. “Cindy” AMRAP in 20 minutes: 5 Pullups 10 Pushups 15 Air Squats or “Mary” AMRAP in 20 minutes: 5 Handstand Pushups 10 Pistols (Alternate Legs) 15 Pullups II. Accumulate 3 Minutes in L-Sit Scaling options for all...Read More
Link of the Day Warm-Up: Row 250 20 Dislocates with PVC 15 Bridge-Ups WOD: I. Snatch – Build To A Tough Single In A Few Sets: Rest As Needed II. 4 Sets of the following barbell complex: 1 Power Snatch and 3 Snatch Balances at 80% *Rest 90 Seconds Between Sets III. 5 Rounds For...Read More
We’re half-way through the work-week. Time for some good-hearted shenanigans and lots of laughs. Here’s your next heaping dose of Jay and Leb on ACF Radio: ACF Radio – Episode 26 Enjoy! “Laughter is an instant vacation.” –Milton Berle Get the best in CrossFit performance gear at the CrossFit Store.Read More
Link of the Day Warm-Up: Run 400 30 Walking Lunges (each leg) 25 Burpees WOD: I. Review Kettlebell Swing II. 3 Rounds For Time: 25 Kettlebell Swings – (70/53) 25 Box Jumps – (20″/14″) III. Barbell Smash on Calves Scaling options for all ability levels will be provided for by your coach. Competitors: Hit...Read More
Jenny talks about working on your mental game: There are times when we feel like giving up. Whether it be during a WOD, with our diet, or some aspect of life. We have found ourselves on the verge of quitting. In this split second, we must decide to persevere or to wave the white flag....Read More
Link of the Day Warm-Up: Row 250 20 Spiderman Lunges 15 Inchworms WOD: I. 7 Sets: 5 Tough Thrusters 10 Burpees (As Fast As Possible) Row 25 Seconds @ 90% Rest 6 Minutes Actively Scaling options for all ability levels will be provided for by your coach. Competitors: Rest 6+ hours I. Run 400...Read More
Link of the Day Warm-Up: Row 250m 20 Pistols 30 Russian Swings WOD: I. As a team of 2, build to the highest Deadlift in 25 minutes *For every max effort in the 25 minute each teammate must perform 3 Handstand Pushups immediately after each max effort *Score = Max total weight lifted of highest...Read More
