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ACF – May 29, 2020

Auburn CrossFit is joining NAMIWalks Your Way on May 30th for a National Day of Hope along with many other NAMI participants across the country. Instead of joining a big crowd in person, We are participating with the NAMI community virtually to help ensure mental health services remain available to all. To learn more and to support us or join our team please visit: https://www.namiwalks.

Workout of the Day:

AMRAP 3 Min.

3, 6, 9, 12…

Toes to Bar

Power Snatch (135/95)

Rest 3 mins.

Repeat 3 times

Accessory:

10 Handstand Push-ups

10 DB Floor Press

Zoom Workout of the Day:

21-15-9

Alternating DB Snatch

Sit-ups

15-12-9

Alternating DB Snatch

Sit-ups

9-6-3

Alternating DB Snatch

Sit-ups

 

 

 

ACF – May 28, 2020

HAPPY 25th ANNIVERSARY!! Cheers to making it look easy and keeping it fun. Here’s to partner deadlifts on your 50th 🥂 💕.

Workout of the Day:

Deadlift

10-5-3-1-1-1-3-5-10

Then:

5 minutes max burpees

ZOOM Workout of the Day:

4 Rounds, 1 min each

Deadlift

DB Floor Press

Shoulder to Overhead

Rest

then:

5 Min Max

ACF – May 27, 2020

Workout of the Day:

18 Min. AMRAP

100’ walking lunge w/ plate carry (25/15)

5 Chest 2 Bar pull-ups

7 KB Single arm Ground to Shoulder (53/35)

12/9 calorie Assault Bike

Accessory:

50 Hollow Rock

Banded shoulder stretch

ZOOM Workout of the Day:

18 Min AMRAP

100’ walking lunge w/ weight

1o  DB Bent over Row

7 LB Single arm ground to shoulder

2oo meter run

Same accessory work

 

ACF – May 26, 2020

Workout of the Day:

E2M for 20 Mins (10 sets)

1 Rep squat Clean Complex (High, Mid, Ground)

into

E2M for 10 Mins (5 sets)

3 Front Squat w/ 5 sec Lowering phase

** use 80-90% of max weight from Clean complex

ZOOM Workout

E2M for 20 mins

15 Reps squat cleans

then:

E2M for 10 Mins

1:30 Front Squat / :30 sec rest

 

 

 

 

Memorial Day

WE WILL BE CLOSED THIS MEMORIAL DAY , Monday May 25.

It is with disappointment that we will not be participating in the Murph Challenge this Memorial Day as is tradition with Auburn Crossfit and many others in the Crossfit community. However, this is a POSTPONEMENT not a cancellation. We plan upon keeping this tradition alive by hosting the Murph Challenge on July 4th. More details will be unveiled as we draw closer to the date. Thank you for understanding.

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