10/31/16

30
Oct

10/31/16

Happy Halloween and Welcome Coach Antonio!

We are pleased to introduce ACCF’s newest coach, Antonio Guillen. Antonio will kick off our CrossFit Foundations classes that begin next Monday, Nov 7th. He will also sub during All Levels classes from time-to-time with tonight being one of those instances. Although Antonio is our newest coach, he is not new to coaching as he has been leading classes and personal training clients at The Body Shop. Antonio brings his infectious positive attitude and commitment to helping athletes find their full potential though CrossFit. Welcome Coach Antonio!

Antonio

Monday

Metcon(30 minute cut off)
Life & Fitness
For time:
Run 800 Meters
immediately followed by…

Three rounds of:
4 Muscle-Ups (or 8 Ring Dips)
8 Strict Handstand Push-Ups (or L-Seated DB Presses)
16 Kettlebell Swings (24/16 kg)

immediately followed by…
Run 800 Meters

immediately followed by…
Three rounds of:( 2 rounds for Life)
15 Pull-Ups
30 Push-Ups
45 Air Squats

immediately followed by…
Run 800 Meters

Accessory
Single Arm DB Press 3×10
Ab Wheel 3×12
Arch Rocks 3×20

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