Crossfit Core


Friday Core Skill 4 rounds GHD hip extensions x 10reps L-sit hold accumulate 30 seconds Metcon Warm-up EMOM x 8min Min 1: 30 sec max...
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Core Friday Lift OHS technique 15 minutes to find 2RM OHS from rack Metcon (16 min cut-off) 1000 m Row 60 GHD sit-ups (40 T2B...
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Core Friday Skill Bar Muscle Up progression: Beginners: review skill work and go through progression Advanced: EMOM x 12—2 Bar MUs Metcon (15 min cut-off)...
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Core Friday ***5:15 and 6:15 am classes and open gym on 12/8/17 are cancelled due to weather. Classes and open gym will resume at 9...
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Core Friday **Reminder** The Alamo City CrossFit and Barbell Club Holiday WOD and Brunch is on Saturday! The festivities kick off at 9:30am with a fun WOD...
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Core Friday Metcon 3 Rounds for time (30 min cap) 10 Bar MU (10 C2B + 10 Ring Dips)(10 Pull-ups + 10 Ring Dips) 20...
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Friday Core Metcon 100 DUs (300 SUs), then: 3 Rounds for time: 10 Strict HSPU (Kipping) 15 T2B (Ab wheel rollouts) 20 Goblet Squats (24/16)...
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Core Friday Skill Review L-sit progression on parallettes, then: With a partner, every 2 minutes x 12 minutes, alternate between: Station 1: 30 second L-sit...
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Core Friday Metcon (12 min cap) “Coran” (Core Fran) 21-15- 9 Thrusters (95/65) (65/45) T2B (Ab Wheel Rollouts)


  We invite our ACCF family out tomorrow, October 21st at 8:45am for a Free Community Workout.  Bring your friends and family so we can...
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