ACF 6/25/13


Keith you look like you’re enjoying that way too much


Workout of the Day

Complete as many rounds as possible in 20 minutes of:
30 inch box jump, 12 reps
165 pound Dead Lift, 9 reps
165 pound Hang Clean, 6 reps
165 pound push press, 3 reps


We will be closed next week starting Thursday July 4th through the weekend. We will reopen on Monday July 8th! Enjoy your weekend!!!

BBQ on Wednesday?


10 Reasons Why Heavy Lifting Is Terrible For Women
Why Fat Is GREAT For You: Seven Tips For Eating Fat So You Lose Fat


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10 Responses to “ACF 6/25/13”

  1. h-bomb 2013-06-25 at 05:58 #

    Keith I thought that salve was special with you and Shon.

  2. Dan 2013-06-25 at 06:59 #

    Haha….love the one you’re with. BBQ sounds like a good idea, 165# sounds like a bad idea.

  3. Shon 2013-06-25 at 08:22 #

    BBQ sounds great! I agree with Dan on the 165..

  4. Kelsey 2013-06-25 at 11:38 #

    165lbs? Pssssh don’t be a baby Dan. Tear this work out up! Also I love the idea of Wednesday pre independence BBQ.

  5. dale 2013-06-25 at 13:27 #

    keith and his boy toy! bbq sounds good for next wednesday

  6. Molly 2013-06-25 at 13:50 #

    these two are my favorite:

    6.  Men will avoid you at the gym when you lift more than they do. How are you supposed to know how to lift without their constant coaching?

    7. You will be able to open a pickle jar without a man or a knife. No one should possess that much raw power.

    we should absolutely have a BBQ next Wednesday! I’ll bring some fat.

  7. Jenny topping 2013-06-25 at 14:19 #

    What a GREAT workout today! Elijah your programming…. FABULOUS.

  8. John 2013-06-25 at 17:54 #

    Nothing more annoying than missing a WOD because I have to prepare (disposable) PPT slides for a presentation tonight. I would so rather be at 5:30 then sitting here working!

    I am all for the BBQ!

  9. Denise 2013-06-26 at 05:33 #

    BBQ sounds great! Love the link Breanda!

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