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!!!
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”
20 Thrusters 95/65
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 .