7/1/2018

28
Jun

7/1/2018

***July 2nd-8th Schedule Update***

July 4th

Join us for either a CrossFit or Weightlifting class at 9:00am before you head out for your Independence Day festivities.  Wear your best red, white and blue and be ready for some water balloons and fresh fruit to cool off after the WOD.

Saturday, July 7th-8th

ACCF will host a CrossFit Level 1 Certificate Course on Saturday, July 7th and Sunday, July 8th.  To make sure you all get a workout in before the gym closes for this weekend, we will hold a class and Open Gym on Saturday, July 7th from 6:00am – 7:00am.  We will resume our regular schedule on Monday, July 9th.

 

LIFT
Complete rounds of 3, 6, 9, 12, 9, 6 and 3 reps for time of:
Hang Squat Clean (135/95 lbs)
Bar-Facing Burpees

CONDITIONING (CAP 20 Minutes
Primary Comptrain METCON
“HEARTBREAK KID”

3 Rounds:
10 Front Squats
20 Chest to Bar Pull-Ups
50 Double-Unders

2019 Qualifier Barbell – 185/135
2019 Open Barbell – 165/110

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