Link of the Day  This Week's Mobility Warm-Up: Run 200 20 Burpee Broad Jumps Run 200m   WOD:   I. 5 sets @ 90-95%: 5 Muscle-ups 5 Handstand Pushups 10 Kettlebell Swings (Heavy) 10 Box Jumps (24/20) 15 Double-Unders Row 15 Calories *Rest walk 3 minutes between sets  Scaling Levels for all abilities will be provided by your coach.   Competitors: Post-WOD: 1 set all out: 10 Burpees AFAP, 25 Double-Unders 10 Burpees AFAP Row 25 calories *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 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 Floor * You May Increase Weights Each Set * Rest As Needed Between Rounds 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 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