Black Out

A. Spend 15-20 min working through gymnastic progressions that you need to work on. Pistols, handstand holds, handstand walks, L-Sits etc.. Your awesome ACF coaches will help you with progressions in class!  B. For time: 15-12-9-6-3 Thrusters (135/95) 200m run

2009 Flashback

Relay begins and ends with a Team 500m Run and Team Thrusters. First person must wait until the entire team touches the thruster bar to begin the thrusters. Time will not be called until the entire team touches the thruster bar after the final run. Run 500m as a Team w/ heavy rope 50 Thrusters […]


Warm up: Spend 15 minutes working on 2 gymnastics skills Amrap 6: 40 double unders 20 T2B 10 Thrusters (95/65) Rest 5 min Amrap 6: 20 double unders 10 T2B 5 Thrusters

Dave Castro’s DBs

Teams of 3 A. 50 m prowler push relay *time begins when you start part B B. Divide reps as needed, run together 150 DB Box step overs (40/30)(20”) *non working partners in plank* 100 T2B *non working partners holding DBs off ground* Run 600m carrying DBs 150 DB Thrusters *non working plank holds* 100 […]