03.13.19

12
Mar

03.13.19

Here is an event update as we head into week 4 of the Open.

Thursday, March 14th – Stevie and Joe will Face Off immediately after the announcement of 19.4. Show them some love in person at ACCF or via FB live at 7:15pm.

Saturday, March 16th ‼️TWO Important events‼️
1. Saturday Brunch Special 🏝 Beach Theme 🏖 Attend wearing your beach gear to score points for your team. The team with the most beach bums in attendance will win the team challenge! Have fun, be silly and let the most beach-n team win!
2. Liz Paller and Lee Warren will be competing at a weightlifting meet hosted by 210 CrossFit. Let’s show them our support by supplying them a huge cheer section. Start times will be announced as they are solidified.

Thursday, March 21st at 7:15pm – Liz vs Rudy Face Off for 19.5. We may have to buy H-E-B out of epsom salt and icy hot to make this a reality.

Saturday – March 23rd at 9:00am– FINAL Saturday Brunch Special
Join us as we complete the final open WOD and finally crown an official ACCF Table Tennis Champion. The person to score the most points against Rudy will win week 5’s team challenge points. We will cater this event with food so look out for the event invite on Facebook so we know how many will be in attendance.

Saturday – March 30th at 9:00am – Diaper WOD for our newest ACCFer Austin Asbury (Coach Anthony’s newborn baby boy)

Are you a current Alamo City CrossFit and Barbell Club? If so, make sure to join the private FB group so you can stay up to date on all ACCF info!


Gymnastics

Ring Muscle up work

then do:
5 Russian Dips
3 Strict Ring Dips + :10 Ring Support Hold

if advanced and have a ring muscle up then do:

5 x 1-3 Strict Muscle-up or low ring lean back strict turn over

Conditioning

Every 4 Minutes, for 4 Rounds (16 minutes)

50 Double Under/ dolphin jumps
15 Overhead Squats @ 95/65
5 Burpee Ring Muscle-up/ Burpee bar muscle up/burpee pullup

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