ACF – March 25, 2020

Workout of the Day:

With a running clock
A. On the 0:00…

3 Rounds

20 Jumping Lunges

20 Single arm Hang DB Snatch

B. On the 7:00 min

3 Rounds

20 Jumping Lunges

20 Single Arm DB Power Clean

C. On the 14:00 min

20 Jumping Lunges

20 Single arm DB Push Press

**on all DB movements alternate arms every 5 reps.

Couch/wall stretch 2 mins/side

Hip stretch 2 mins/side


Run/Row or Bike 3 mins

2 Rounds

10 Walking Lunge

10 KB/DB swing

25’ Crab walk forward

25’ Crab walk backward

10 good morning




ACF – March 24, 2020

Workout of the Day: 4:30 Livestream WOD

Beginning Wednesday 3/25 we will be hosting the following Livestream Class times:

9:30 am & 5:30 pm

Please check the blog regularly for any schedule changes or updates.

”Core Blaster”

3 Rounds (not for time, just get them done)

20 Plank Jacks

10 Right side Plank w/ a twist

10 Left side Plank w/ a twist

20 Plank To Pike Jump

Rest 2:00 minutes


3 x 10 glute bridge (add weight if you want)

3 x 10 superman


2 Rounds

8 shuttle run

10 PVC pass thru

8 Push-up

50’ crab walk (or :45 secs)







ACF – March 23, 2020

Workout of the Day:

4:30 Livestream WOD via Zoom

link: ⬇️

12 min. AMRAP

10 Single Arm Thruster, right

10 Single Arm Thruster, left

10 Lateral jump over object/half Burpees

** use a KB, DB, milk jug or any odd object that has some weight to it.

The Livestream workouts on Zoom have been a lot of FUN!! It has been so great to see many of your faces, sharing some good laughs and continuing to motivate and support one another in the process!!
We are looking to add classes to our daily schedule but this requires your help!! As we know that many schedules have changed during these unusual times, it would be helpful to know what morning and evening times would be best for you to attend. Please leave us your time preference in the comments to aide us in creating a daily schedule. Look forward to seeing your faces 😁💪.

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