6/15/2018

14
Jun

6/15/2018

**Volunteers Needed**

We would love your help as we prepare the gym for our Birthday Bash.  We will be setting up and decorating on Friday 6/15 starting at 5:30pm.  Even if you can arrive after that time, we’d love your assistance so we can get out as soon as possible and prepare for an early morning.

Volunteers are also need for the day of.  Email Liz at liz@alamocitycrossfit.com to let us know you’re in!

 

Birthday Bash Info

Come cheer on your fellow ACCF athletes along with our friends form Body Armor and Lobo CrossFit! The competition will run from 8:00 am-12:15 pm then we will round out the fun with food, drinks, cake and a piñata!  Bring the family and help us celebrate our 2nd anniversary!

*Please note that due to the event, all classes and Open Gym are cancelled. 

 

LIFT

Pausing Front Squat + Front Squat ( heavy Single)
*2 Second Pause in Bottom

CONDITIONING
CROWS NEST”
“Crows Nest” Part #1
AMRAP 5:
15-12-9
Kettlebell Swings (70/53)
Front Squats (135/95)
Calorie Row
Rest 5:00
“Crows Nest” Part #2
AMRAP 5:
15-12-9
Kettlebell Swings (70/53)
Front Squats (115/80)
Calorie Row

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