I have not perfected life…I don’t plan on it.  But here are a few things I have picked up along the way… Adopt a Dog – one of the best things you can do for you and your future best friend.  Every day you will be reminded of how you did something positive for the...Read More

Link of the Day Warm-Up: Burgener Warm-Up WOD: I.” The Chief ” 5 Rounds: AMRAP in 3 Minutes of: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats *Rest 1 Minute Between Rounds II. Tabata Flutter Kicks Scaling options for all ability levels will be provided for by your coach   ACF Endurance Team: 1...Read More

Spring is in the air, and “to-do” lists are a mile long! Have to clean the out the garage, find time to fix the car, patch the roof, pick up groceries, do laundry, try to hit the gym…. it goes on and on. Life will never slow down, so make sure to prioritize. If being...Read More

Link of the Day Warm-Up: Run 400m 15 Burpee Broad Jumps 10 Jumping Squats 15 Burpees Broad Jumps WOD: I.”Nutts” For time: 10 Handstand Pushups 15 Deadlifts (250/165) 25 Box Jumps (30/24) 50 Pullups 100 Wall Balls (20/14) 200 Double-Unders Run 400 meters with a 45lb plate *35 minute time limit II. Foam Rolling Scaling...Read More

Clark’s initiative against complacency: Are you setting yourself up to fail? Complacency: Self Satisfaction especially when accompanied by awareness of actual dangers or deficiencies. This is often an easy trap to fall into. Whether it’s at work, home, or the gym, complacency can set us up for failure. It puts a ceiling on a wealth...Read More

Link of the Day Warm-Up: Junkyard Dog Warm-Up  WOD: I. “DT” 5 Rounds For Time: 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push Jerks *20 Minute Time Limit II. Heavy Prowler Sprints Scaling options for all ability levels will be provided for by your coachRead More

Always the life of the party, she always brings a spark and a bubbling presence to every class she attend.  You can always count on her to lend an encouraging word if you need that extra boost to get through your workout. She has made tremendous improvements in her lifts, her nutrition and spreads the...Read More

Link of the Day Warm-Up: Agility Ladder Drills WOD: I. For Reps: 5 Minutes Max Thrusters (95/65) 4 Minutes Max Handstand Pushups 3 Minutes Max Kettlebell Swings (70/53) 2 Minutes Max Burpees 1 Minute Max Calorie Row II. Farmer’s Carry Relay Scaling options for all ability levels will be provided for by your coachRead More

Link of the Day Warm-Up: 2 Rounds: Run 400m 15 Situps to Straddle 15 Situps to Pike 5 Reps of “Inchworm” WOD: I. Complete 32 Intervals of 20 seconds of work followed by 10 seconds of rest for Max Reps: Intervals 1 – 8 = Wall Balls (20/14) Intervals 9 – 16 = Toes-to-Bar Intervals...Read More