3RFT

Stop N Go

3 rounds for time: 3 rope climbs 9 Front squats (165/115) 15 HSPU Flashback Friday to just a week ago to this grand reunion of the 8:30am crew!! Photo c/o Sonal Patel

Body Block

3 rounds for time: 400m run 10 power clean (body weight) 10 S2OH (body weight)   This past Saturday the 8:30am crew rocked the Teams of 3-4 Workout! Welcome to our first time drop-ins, Desiree Thomas, Donovan Thomas and Jonathan Davis!

Mastermind

3 sets not for time: 1 rope climb 10 pull-ups.  Strict ring dips 10 alt pistols 3 rounds for time: 400m run 20 push ups 7 power snatch (135/95) “Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – […]

Gifted and Talented

500m run 3 rds of: 50 double unders 12 Power cleans (135/95) 500m run Double Under Tips from the CrossFit Journal Congratulations to a few of our  ACF Members for getting their learning on this past weekend! Chris K and Mario G attended the CrossFit Level 1 Cert in San Antonio this weekend.  Ashley G […]

Cardio for Days

Warm up: coaches choice 3 rounds for time: 500m row 400m run 15 burpees Spend the rest of the time stretching, laxing, and foam rolling.

Danger Zone

4 sets of: Bulgarian split squat x 6 each leg Rest 30 seconds 60 meter(4 trips across gym) OH dumbbell walk Rest 90 sec 3 rounds for time: 400m run 15 DB Thrusters (50/40)

The Three Stooges

3 rounds for time: 800m run 20 box jump overs (24/20) 15 ring dips *spend 15 minutes foam rolling, laxing, and static stretching