Link of the Day This Week's Mobility Warm-Up: Row 500m 30 Jumping Alternating Lunges 30 Hip Extensions WOD:   I. 5 Rounds For Time: 15 Deadlifts (225/155) 35 Abmat Sit Ups * 20 Minute Time Cap II. 4 Minutes Per Leg In The "Couch Stretch" III. 5 Minutes In The Pike Stretch 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 to follow the Competitors Program. Please contact [email protected] for more information.   ACF Endurance Team: Short Interval   6-12 intervals of: 300 meters *1 minute rest between intervals   Long Interval 3-6 intevals of: 1500 meters *2-3 minutes rest between intervals; hold each interval within 3-5 seconds of each   Time Trial/Tempo 10K Time TrialRead more

Link of the Day This Week's Mobility   Warm-Up: Group Dynamic Then… Shoulder Mobility WOD: I. For Time: 25 Squat Clean (95/65) 20 Handstand Pushups 15 Muscle Ups 20 Handstand Pushups 25 Squat Clean (95/65) Scaling options for all ability levels will be provided for by your coach.   Competitors: Part 1: 5 Sets: Bench Press – Bodyweight – As Many Repetitions As Possible Rest 20 Seconds Pull-Ups – Chin Over The Bar – As Many Repetitions As Possible Rest 5 Minutes Between Sets   Rest 2 Hours   Part 2: Run 800 m Time Trial   Rest 2 Hours   Part 3 : Hit The WOD * Athletes must be cleared by the coaching staff in order to follow the Competitors Program. Please contact [email protected] for more information.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 to follow the Competitors Program. Please contact [email protected] for more information.Read more

Link of the Day This Week’s Mobility Warm-Up: Row 250 20 Overhead Lunges (With A Barbell) 15 Burpees WOD: I. 5 sets @ 97%: 5 Heavy Touch n’ Go Squat Snatch 5 Touch n’ Go Power Clean (Same Weight) 10 Explosive Burpee Broad Jumps * Rest Walk 6 Minutes Between Sets ** Record Broad Jump Distance For Each Set Scaling options for all ability levels will be provided for by your coach.   Competitors: Rest 6+ Hours II. 8 Rounds: Airdyne 40 Seconds @ Maximal Effort * Rest Walk 6:20 * Record Calories Per Set * Athletes must be cleared by the coaching staff in order to follow the Competitors Program. Please contact [email protected] for more information.Read more

Link of the Day This Week's Mobility Warm-Up: Join Mobility WOD: For Time: 30 Ring Dips Run 1600m 30 Ring Dips Run 800m 30 Ring Dips Run 400 m * 30 Minute Time Cap Scaling options for all ability levels will be provided for by your coach.   Competitors: Hit The WOD * Athletes must be cleared by the coaching staff in order to follow the Competitors Program. Please contact [email protected] for more information.Read more