2
Jul
7/2/18
***July 2nd-8th Schedule Update***
July 4th
Join us for either a CrossFit or Weightlifting class at 9:00am before you head out for your Independence Day festivities. Wear your best red, white and blue and be ready for some water balloons and fresh fruit to cool off after the WOD.
Saturday, July 7th-8th
ACCF will host a CrossFit Level 1 Certificate Course on Saturday, July 7th and Sunday, July 8th. To make sure you all get a workout in before the gym closes for this weekend, we will hold a class and Open Gym on Saturday, July 7th from 6:00am – 7:00am. We will resume our regular schedule on Monday, July 9th.
| LIFT |
| EMOM 2 (5 sets) |
| 2-Hang Squat Snatch (knee)+ Snatch |
| (Above knee, Below knee) |
| *Start 5 to 10 lbs heavier than last week |
| CONDITIONING |
| JACK SQUAT” |
| 21 Front Squats, 21 Kettlebell Swings, 400m Run |
| 15 Front Squats, 15 Kettlebell Swings, 400m Run |
| 9 Front Squats, 9 Kettlebell Swings, 400m Run |
| Rx Barbell – 135/95 |
| Rx Kettlebell – 70/53 |