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 staff in order to follow the Competitors Program.  Please contact [email protected] for more information.   ACF Endurance Team: Short Interval-   3-7 intervals of: 500m *1 minute rest between intervals   Long Interval- 2-4 intervals of: 1 mile *Rest 5 minutes between intervals; hold 5-10 seconds   Time Trial/Tempo 3 intervals of: 5K at 10K Time Trial pace *5-10 minutes rest between intervals; hold with 2-3 minutesRead more

Link of the Day  This Week’s Mobility   Warm-Up: Run 400m 30 Jumping Squats 20 Ring Rows Then… Review The Power Clean WOD: I. Power Clean – Build To A Tough Single In A Few Sets II. 3 Sets: 3 Tough Touch n’ Go Hang Power Clean Sprint 30 m (increasing Speed Throughout) Rest Walk 5 Minutes Scaling Levels for all abilities will be provided 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: 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 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: Group Dynamic Then… Shoulder Mobility   WOD: I. For Time: 21-18-15-12-9 Toes to Bar Thrusters (95/65) * 20 Minute Time Limit Scaling Levels for all abilities will be provided 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. Snatch – 5 x 2 – Rest As Needed Between Sets II. Front Squat 3 x 3 @ 80% 1RM – Rest 2 Minutes Between Sets III. Chin Ups (Chin Over Vertical Plane) 4 x 15 – Rest 1 Minute Between Sets Scaling Levels for all abilities will be provided by your coach.     Competitors: Rest 4+ Hours Then… I. Reverse Med-Ball Toss (Throws @ 80,80,90,90,100%) – Rest 1 Minute Between Sets – 8# Shot Preferred II. Repeat The Following 4 Times: Run 30 Seconds @ 90% Walk Rest 30 Seconds Briskly Run 1 Minute @ 90% Walk Rest 30 Seconds Briskly Run 90 Seconds @ 90% Walk Rest 30 Seconds Briskly * Work On Holding The Same Pace No Matter The Time Interval *Athletes must be cleared by the coaching staff in order to...Read more