ACF – November 20, 2019

Back Squat:
Descending reps here but we don’t want you setting a 10RM PR on your first set. Ideally, we want to see an increase in weight with each set, ending with a heavy set of two. Get in one set every 3min to maximize intensity with every set.

Optional Accessory:
Run 800 meters x 3
Rest 3 min between each effort.

ACF – Thanksgiving Day WOD

ACF Family, this year for our Thanksgiving Day WOD we will to participate in the
Walk/Run to Stock the Food Closet 

The event is located in downtown auburn and benefits the Auburn Interfaith Food Closet Thanksgiving Morning.

I look forward to our ACF family coming out to show our support for such a worthy event. We will meet at ACF @ 8:30am for coffee and a brief warmup prior to heading down as a group  to Central Square for the start @ 9:00am. So, throw on your ACF shirts, bring the family and maybe a canned good (or any donation you may be able to make)  and we will see you @ 8:30 Thanksgiving morning 🦃 





ACF – November 18, 2019

Short and a burner today! Only 1 climb so the goal is to get on the rope quickly. If you are unable to climb the rope all the way to the top and can only get 2-3 pulls stay with it as that will still add value to your progression. The bar is coming from the hang and will tax the grip a bit so this is a great time to practice and  utilize the hook grip. Loading is on the heavier side but something you should be able to fight through to get all 3 in a row. Focus on consistency and adjust loading as needed.

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