Foundations W.O.D.

  • May 26, 2017

    Warm up: 400m Row, 5 Burpees , 10 Push ups, 15 Air Sq.

    Today’s Lift: MB Clean, Hang + Power Clean

    Skill: Ball Slams

    Conditioning WOD: (5rds) AMRAP (3min.)

    • 3 Hang Cleans
    • 6 Ball Slams
    • 9 Air Sq.

    *One minute rest after each round

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W.O.D.

  • May 27, 2017

    Warm up: Trainer’s choice

    Strength: Every 90 seconds x 7 sets (1 Snatch Pull +1 Power Snatch + OHS) (add weight depending on form)

    WOD: “Kelly” (5rds)

    • 400m Run
    • 30 Box Jumps
    • 30 Wall Balls (20/14)

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CrossFit AC News

  • ATHLETE FOR THE MONTH OF MAY IS CARL PETION!!

    YouCrossfit-AC athlete for the month of May is Carl Petion this is his story!! Hi my name is Carl Petion, some of you might know about the guy who whines at every workout, who is kinda loud; the rest of you know him as the …

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