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Monday, 5-19-2014

18
May

Monday, 5-19-2014

Next week – Memorial Day Schedule:  In the past we have done the traditional “Memorial Day Murph” the Saturday prior.  However, this year we WILL be doing MURPH on Monday in honor of the Holiday.  We will also have another HERO WOD this Saturday.
Monday May 26th Schedule:  900am Class & 1030am Class.  90min per class. We welcome Family and Friends and non-members for the Memorial Day Murph too!
 
Workout of the Day
Overhead Squat
3-3-3-3-3
 
then,
 
8min for max reps of the increasing ladder:
3 KB Swings 70/55, 3 Ring Push-ups
6 KB Swings, 6 Ring Push-ups
9 KB Swings, 9 Ring Push-ups
12-12, 15-15, increasing by 3’s until time expires.
 
Post your scores to the Whiteboard.
 
 
ACF athletes were busy this weekend and here are some highlights:
Farewell WOD on Saturday for Jen S – We will miss you and your amazing humor!  It has been an honor to get you started with CrossFit and coach you and watch you improve so much.  We wish you the best with the move to Idaho!!
The “OG” GDoyle & EWade Couplet participated in MBS CrossFit’s Fundraiser for Arvada High School.  It wasn’t necessarily a competition but they took 3rd place!  They also brought home some PR’s as Greg hit a 255lb Clean and EWade threw down with a 285lb Clean.
“Pete the Machine” went BEAST MODE on the Colfax Half Marathon with a 1:36 finish time!
Coach Emily did her first Triathlon race of the season and placed 4th with a PR in her FAVORITE event, the RUN! =) Next up, Half Ironman in June.
We love sharing everyone’s accomplishments!  With the summer beginning we hope to see more and please share everything with us from 5k’s to CrossFit Events to climbing 14’ers to making it in consistently for 3+ workouts per week!
 

 
 
 
 

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