Link of the Day This Week’s Mobility Warm-Up: Row 250 m 20 Jumping Alternating Lunges Warm-Up Thruster WOD: I. For time: 25 Thrusters (95/65) 4 Rope Ascents – 20′ 25 Hang Squat Clean (95/65) 4 Rope Ascents – 20′ 25 Front Squat (95/65) 4 Rope Ascents 25 Squat Clean (95/65) *40 Minute Time Limit Scaling options for all ability levels will be provided for by your coach.   Competitors: Hit The WOD Use Dumbells (55/30) Per Hand To Replace Barbells For All Movements. *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 15 Inchworms + Calf Mobility WOD: I. Pose Running Drills II. Run 3000 m (Time Trial) 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

Link of the Day This Week’s Mobility Warm-Up: Snatch Skill Transfer WOD: I. Power Snatch x 1 / Overhead Squat x 3 / Squat Snatch x 1 Build To A Tough Set II. Overhead Squat 3 x 3 – 80% *Rest 90 Seconds Between Sets III. On The Minute For 10 Minutes: 3 Tough Touch n’ Go Clean & Jerks 6 Kettlebell Swings (70/53) Scaling options for all ability levels will be provided for by your coach.   Competitors: IV. Accumulate 200m Through Handstand Walks *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: Run 400m 40 Jumping Alternating Lunges 20 Inchworms WOD: I. On the Minute For 15 Minutes: 3 Thrusters II. 3 Rounds For Time: 20 Wallballs 20 Burpees *12 Minute Cap 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 Warm-Up: Group Dynamic WOD: I. 5 Rounds For Time: Run 100 m 25 Double Unders Rest 10 Minutes II. For Max reps: 1 Minute Wallballs (20/14) 1 Minute Sumo-Deadlift High Pull (75/55) 1 Minute Box Jumps (20/14) 1 Minute Push Press (75/55) 1 Minute Row For Calories Scaling options for all ability levels will be provided for by your coach.   Competitors: Rest 10 Minutes III. As Many Repetitions As Possible In 5 Minutes: Max Calories On Airdyne *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: 1 – CrossFit WOD is still your number one priority. 2 – These should be hit Post WOD or at least 3 hours Pre-WOD 3 – The longer your race or goal, the higher the intervals you should hit. 4 – Ideally these...Read more