Foundations W.O.D.

  • January 19, 2017

    Warm up: 400m Row, Active warm up

    Today’s Lift: Sq. Thrusters

    Skill: Assisted Pistols

    Conditioning WOD:

    • 1000m Row
    • 30 Pistols
    • 30 Sq. Thrusters
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W.O.D.

  • January 19, 2017

    Warm up: Hip mobility (5min.) Ankle mobility (5min.)

    WOD: Every 8 minutes for 40 minutes (5sets)

    • 500m Row
    • 400m Run
    • 12 Manmakers (50/35) (40/30) (30/20)
    • 12 Burpees
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CrossFit AC News

  • ATHLETE FOR THE MONTH OF JANUARY IS RYAN ERICKSON!!

    Crossfit-AC athlete for the month of January is Ryan Erickson, this is his story!! Thank you Crossfit AC for nominating me athlete of the month. 4 years ago, I never even heard of Crossfit. I was eating a vegetarian diet and doing yoga 2 – …

    Read More
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