3RFT

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

Mic Drop

Warm up: Emom 6: 1 round of Cindy 3 rounds for time: 30 KB Swings (53/40) 30 wall ball (20/14) 30 calorie row Core: Coaches choice

Christine on the Run

3 sets not for time: 12 T2B 30 double unders 10 alt pistols 3 rounds for time: 400m run 12 BW deadlifts 21 box jumps (20) Please take advantage of the opportunities you get to practice these movements. The open is right around the corner and we wanna make sure that you guys aren’t afraid […]