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Wednesday, 8-27-2014

26
Aug

Wednesday, 8-27-2014

LABOR DAY WEEKEND SCHEDULE:
Saturday 8/30 – All classes as scheduled
Sunday 8/31 – Open for regularly scheduled 9:00-11:00am Open Gym.
Monday 9/1 – 8:00am & 9:30am classes only.  General Open Gym hours 8:00-11:00am.  We will be doing the same HERO WOD as last year.
 

We will be re-introducing our Fall Referral Special soon & promotions for new members.  Stay tuned!

 
Speaking of new members, please welcome our new Foundations grads.  Thank you for joining ACF!!
 
Stan and Jason
 
Jason B & Stan.
 
 
photo 2
 
Lorie, Keenan, and Luke R.
 
photo 3
 
 
Micah and Vanessa.
 
photo 4
 
Natalie K.
 
Workout of the Day
Push/Pull strengh/skill Wednesday.
Alternating movements, resting 60sec between sets:
A) Floor Press 3×8
B) Strict pull-ups 3 x Max Effort reps (if over 10 then go strict C2B)
 
then,
 
Three Rounds For Time:
30 Wall Balls 20/14
15 Ring Dips
2 Rope Climbs
 
**We will sub jumping towel pulls or some variation of a “towel pull-up” for today’s rope climbs.
**Standard 11′ Alpine rope climb: Start from knees, head to rafters, return to ground with full control.
 
Post your scores to the Whiteboard.

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