Archive | WOD Blog RSS feed for this section

ACF – July 14, 2020

Please check the blog daily as well as your email for any updates or changes during the coming weeks as a result of Covid and government mandates. Thank you.

Workout of the Day:

30-20-10-20-30

Cals Bike

Kettlebell Swing (53/35)

Second Sandbag Front rack hold

** ladies cals bike 24-14-7-14-24
Accessory:

3 Rounds

10 Banded pull apart

10 Banded pull downs

 

ACF – July 1, 2020 / HERO Month

July is Hero month 🇱🇷

S. Army Major Thomas E. Kennedy, 35, of West Point, NY, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, CO, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan.

He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

Workout of the Day:

”TK”

20 Min AMRAP

8 Strict Pull-ups

8 Box Jumps (36/30)

12 KB Swings (70/53)

%d bloggers like this: