Call Us: (303) 263-2997

*ACF BLACK WEDNESDAY* 11-25-15

24
Nov

*ACF BLACK WEDNESDAY* 11-25-15

Happy Birthday to Coach JC!! #fistpumpcitayyy

 

BLACK WEDNESDAY IS HERE…

Check out Tuesday’s post & email for a list of the goods.  alpinecrossfit.com/tuesday-11-24-2015-2/

Deals run Wednesday only 5:30am-7:30pm.

Take advantage! Thank you so much for being a part of ACF & for your support!!!

Black Wednesday ACF Deals
 
  

 
Workout of the Day – this is a great conditioning benchmark!!  Last performed on alpinecrossfit.com/wednesday-1-21-2015/
 
Pre-WOD skill as part of warm-up: Practice Hollow/Arch and hip drive of Kipping Pull-ups.  Then progress to C2B pull-ups or work on your butterfly kip.
 
 
“Air Force”
For Time:
20 Thrusters 95/65
20 SDHP
20 Push Press
20 Overhead Squats
20 Front Squats
 
 
*At the top of every minute (including 0:00) perform 4 burpees until all reps are completed. Event though its only four, you may need to scale the burpee number to 2-3.
*This is meant to be a sprint with the bar.  Choose a weight that you can move quickly….like the insanely crazy stupid fast video below.
 
 
Post your scores to the Whiteboard.

Leave a Reply