Archive | July, 2020

ACF – July 30, 2020

Workout of the Day:


Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run

If you’ve got a 20-lb. vest or body armor, wear it.


U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.


60 Partial Get-ups

ACF – July 27, 2020


Five rounds for time of:
12 Deadlift
9 Hang power clean
6 Push jerk

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.


Banded Shoulder stretch

Banded Hamstring stretch

ACF – July 24, 2020


Background: This hero workout is dedicated to the 9 Charleston, SC firefighters who lost their lives on June 18, 2007, fighting the Charleston Sofa Super Store fire. It was the deadliest firefighter disaster in the United States after the September 11, 2001 attacks.

The fallen:
Captain Louis Mulkey⁣
Captain Mike Benke⁣
Firefighter Melvin Champaign⁣
Captain Billy Hutchinson⁣
Engineer Brad Baity⁣
Firefighter Earl Drayton⁣
Engineer Mark Kelsey⁣
Engineer Michael French⁣
Firefighter Brandon Thompson⁣

Workout of the Day:

  • Every 3 minutes (for 6 Rounds) in 18 minutes
  • 6 Burpees
  • 18 Alternating Dumbbell Snatches (50/35 lb)
  • 7 Toes-to-Bars
  • 9 Goblet Squats (50/35 lb)
  • Use remaining time in each 3 min interval as REST


3 x 10 Arnold Press



ACF – July 20, 2020

Hotshots 19

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

“Hotshot Wives” – video [ipod] [mov] [HD mov]

“Hotshots 19” Hero WOD:: City of Prescott, Arizona, firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona’s history.

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