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

Link of the Day Warm-Up: Junkyard Dog WOD: I. Clean & Jerk – Build To A Tough 2 In 10 Minutes. II. 3 rounds @ 90%: Heavy Sled Drag For 1 Minute Rest For 1 Minute Man Makers For 1 Minute – (30/20 Per Hand) Rest For 1 Minute Power Cleans (155/105) For 1 Minute Rest 2 minutes Scaling options for all ability levels will be provided for by your coach.   Competitors: Replace Power Cleans with Sand Bag Cleans – (90/60) *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. For Time as a Team: 30 GHD Situps 30 Deadlifts (225/155) 30 Double-Unders 30 Overhead Squats (95/65) 30 Pullups *One partner follows the other, each passing through all the stations. Teammates cannot move on to the next station until the athlete ahead of them has moved on. II. Tabata Flutter Kicks 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