Link of the Day This Week’s Mobility Warm-Up: Snatch Skill Transfer WOD: I. Snatch Balance – Build to a tough single in a few sets II. Snatch – 2, 2, 2, 2 @ 90%; Rest 1 minute between sets III. High Hang Power Snatch – Touch-‘n-Go reps x 7; Rest 30 secondsx 3 IV....Read More
Link of the Day This Week’s Mobility Warm-Up: Run 200m 20 Walking Lunges 20 Inchworms Then… Review Rowing Technique WOD: I. Row 2k Time Trial II. 5 Minutes in Pike Stretch Scaling Levels for all abilities will be provided by your coach. Competitors: Hit The WOD *Athletes must be cleared by the coaching...Read More
Link of the Day This Week’s Mobility Warm-Up: Row 500 20 Inchworms 30 Overhead Squats (Barbell) Then… Warm-up The Deadlift WOD: I. “Diane“ 21-15-9 Deadlifts (225/155) Handstand Pushups II. Tabata Grasshoppers Scaling Levels for all abilities will be provided by your coach. Competitors: Rest Day *Athletes must be cleared by the coaching staff...Read More
Jenny chimes in on the “need” to drink water mid-WOD: Mid-WOD you become aware of that thick, nasty coating inside your mouth. You think to yourself how gratifying a sip of water would feel. If you stop to drink that water, you’d build in a little rest time too. Should you take a quick break? If...Read More
Link of the Day This Week’s Mobility: Warm-Up: Group Dynamic WOD: I. “Bear Complex“ 5 Sets for Max Weight: 7 Reps (1 cycle of the following progression = 1 Rep) Power Clean Front Squat Shoulder to Overhead Back Squat Shoulder to Overhead * The Bar Can Rest Anywhere Except For The...Read More
We're pleased to announce Mary Abbruzzese as ACF's Member of the Month for July 2012! Mary started her journey at CrossFit, a bit shy and reserved, cautiously taking the first step on what would become an awesome transformation. Through relentless hard work, and a refusal to back to from obstacles in her way,...Read More
Link of the Day This Week’s Mobility Warm-Up: 10-8-6 Inchworms Spiderman Lunges Burpees Then… Hip Mobility WOD: I. “Fran“ 21-15-9 Thrusters (95/65) Pullups II. Heavy Prowler Relays Scaling options for all ability levels will be provided for by your coach. Competitors: Rest Day * Athletes must be cleared by the coaching staff in order...Read More
Link of the Day This Week's Mobility Warm-Up: Row 500m 2 Rounds: 15 Overhead Squats 15 Pushups WOD: I. 4 Sets @ 97%: 15 Power Snatch (95/65) 15 Burpees 25 Double Unders Rest Protocol: 4 Minutes After Set 1 5 Minutes After Set 2 6 Minutes After Set 3 Scaling options for all ability levels will...Read More
