Foundations W.O.D.

  • July 27, 2015

    Warm up: “400m Run, Banded ankle & hip distraction

    Today’s Lift: “Air Sq.,Back Sq., Front Sq.

    Skill Review: “Russian KBS” American KBS

    Conditioning WOD: 21-18-15-12-9-6

    • Goblet Sq.
    • Push ups
View All

W.O.D.

  • July 27, 2015

    Warm up: “400m Row, Hip mobility”

    Strength: “Back Sq.” 9×4 @ 70% of your 1RM

    Skill: Hanstand Push ups progression (part 1 of 3)

    WOD: (7rds)

    • 7 Hang Cleans (Rx) 155/115 (Sc1) 135/95 (Sc2) 115/75
    • 14 Wall Ball 20/14

    *Cash out: 

    • 25 GHD’s
    • 25 Ab-mat sit ups
    • 25 K2E
    • 25 Slide bends w/ KB (Rx) 32/24 (Sc) 24/16
View All

CrossFit AC News

  • ATHLETE FOR THE MONTH OF JULY!!

    Crossfit-AC Athlete for the month of July is Christian Williams, this is his story. Here is my story:  EFFORT and INTENSITY.  During one of my early Foundations Classes, in only the way that he can, Perry bellowed out the words:  “Effort and Intensity”.  Now, each …

    Read More
Massachusetts web design company