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ACF – September 4, 2018

Workout of the Day

AMRAP 30 min

Row 1k

50 Thruster (75/55)

25 Bar Muscle Up

50 Box Jump Over (24/20)

Bike 100 Cal

Goal: 2 Rounds

Workout Notes

Long one today so pace it well. The goal should be right about 2 rounds so scale down the reps if needed. Loading is light so work for bigger sets here and reasonable breaks between them. If you have bar muscle ups and are working to develop them scale down the reps and see if you can get 10. Aside from being smart with the bar mu and not going to failure this one is all about just “going”.

ACF – September 3, 2018

Workout of the Day

Split Jerk


Accumuluate the following

50 Strict Pull Up

Dumbbell Strict Press

5 x 10

Workout Notes

Heavy day! 

Split Jerks have descending reps today so after a good warm up and lead in routine the weight should be going up on the work set. Focus on keeping your hip square to the wall in front of you and reaching out with that front foot. Loading should be challenging but allow for proper mechanics and have you locking elbows out before those feet hit the floor.

Accessory Work:

This is not for time and you can accumulate these reps in any order and any rep scheme that works for you. If you’re looking for a real “pump” do one exercise before moving onto the next!

ACF – August 30, 2018

Labor Day Holiday Hours

Monday Schedule: 9:30 & 4:30 class

Workout of the Day

For Time

50 CTB Pull Up

50 Burpee

Goal: Sub 8 min

Workout Notes:

CTB Pull Up/Burpee

Getting in some gymnastics work and this one should be a sprint! Even if you are breaking up the reps a fair amount on the pull up the breaks should be short and sweet. Once you get to the burpees go bananas! Scale reps to 40 or 35 if needed in order to meet the time cap. Some of you will be able to get a good bit lower than the 6 min so show us what you’ve got! For the rest of us, scale according or shoot for that 6!

ACF – August 30, 2018

Workout of the Day

15 min

Build Up to a 1 RM Power Clean for the Day

For Time

100 Power Clean (155/135)

Every min do 5 T2B

Goal: Sub 17 min

Workout Notes:

Power Clean:

Find your 1 RM for the day. This means you should’t be stressing about a PR. If you feel good and want to go for one by all means do it. Otherwise find a heavy lift that you have your position dialed in.

For Time:

This is going to bet grippy! Barbell should be loaded with something that you can cycle the weight if you choose. Chances are a mix of cycling the barbell and doing singles is going to be one of the better approaches for the workout, at lest to start. At the top of each min do 5 T2B. If you grip starts to really go here quick singles may be a good option as well. Goal is under 17 min so figure out what rep schemes may work well for you each min to get in your reps. Scale to 75 or even 50 if needed.

ACF – August 29, 2018

Workout of the Day

AMRAP 15 min

6 OHS (135/95)


12 Box Jump Over (24/20)

Goal: 8+ Rounds

Workout Notes:

AMRAP 15 min

Simple one today and the reps are set to have you cycling through this relatively quickly. Loading should feel very doable for the OHS with the set of 6 so scale accordingly. Goal is to have you moving quickly through this. Same with the HSPU, scale the reps here if needed. A good starting point for the scaling would be 4/7/9 to meet the suggested rounds if you need to.

ACF – August 28, 2018

Workout of the Day

Back Squat


Notes: Do each set on the 3 min

Single Leg Glute Bridge

3 x 15/side

Barbell Good Morning

3 x 10

Workout Notes:

Heavy day for the week! Back squats on the 3 min. This will be a bit tight time domain with the set of 8 so don’t stress too much on percentages today. Each set should be challenging and you can adjust the weight as needed throughout the work sets.

Follow it up with some single leg glute bridges and good mornings. If you want to superset these two movements feel free. Otherwise rest no more than 2-3 min between sets and adjust loading as needed here as well.

Sunday October 7, 2018.

ACF – August 27, 2018

Workout of the Day


Burpee w/ Dumbbells (50’s/35’s)

DB Front Squat (50’s/35’s)

Goal: Sub 15 min

Workout Notes:

Weight shouldn’t be much of an issue here which means it’s going to be about those lungs and staying on track with your sets. Burpee with the dumbbells is essentially doing a burpee with your hands on the dumbbells and deadlifting them up to a standing position. Make sure to get the weight racked on your shoulders well and shoot for unbroken reps on the front squat. Once the reps get to some smaller ranges see if you can stay with the dumbbells and go from one exercise to the next. Scale the loading if needed to meet the time domain. Dig in on this one!

Stevie is leaving us for her Alaska adventure and Friday night will be her ACF send off!! Join us for a potluck to celebrate Stevie following the 5:30 WOD.

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