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Wednesday, 5-27-2015


Wednesday, 5-27-2015

 We are excited to announce that our Teen Swimming & CrossFit Stud, Ben Sappey, will be joining our Coaching Staff for the summer.  Many of you already know Ben (and his family who are also veterans of ACF – Collette, Andy, & Emma).  For those of you who don’t,  Ben is a CrossFit veteran and has been CrossFitting for FIVE years.  He received his CrossFit Level 1 Certification earlier this year at CF Roots.  His swim team, Rocky Mountain Thunder, also trains with us twice per week on Wednesday evenings & Saturday mornings – Challenge him to a 50yd free + 10 Power cleans….I dare you =) 
So what does this mean to you?  Well not only will you have an extra set of eyes and coaching cues for your afternoon WODs, but Ben would also like to help us organize some SWIM WODs this Summer!  Stay tuned…
Ben will be starting as an Assistant Coach and then will be leading some classes solely by the Summer.
Oh, and I almost forgot, another shout out to Ben for his graduation this past Saturday!!  Kind of a big deal =) 
Ben will be coaching with us until mid-August when he will start school at Occidental College in LA, studying Physics on an Academic scholarship while competing on their swim team – very impressive!!  


Workout of the Day
Every Minute on the Minute (EMOM) for 10min, perform:
Power Clean x3
*Reps are “touch & go”
*Start at around 50% of your 1RM Power Clean and then increase weight each set.
*Record heaviest successful weight
For Time:
Slam Ball 40/30
Knees To Elbow
*Rx+ Option – Go Toes To Bar
Post your scores to the Whiteboard.


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