Athletes,

Sorry for the late post. But due to work schedules we are going to have to cancel tonights class!  Really sorry!

Jared – ACF

Athletes,

I hope everyone had a great long weekend and possibly made it to the fair! 

As we go into the next couple months please pay attention to the website as we may have to cancel some classes!

Jared – ACF

Athletes,

Another great day to be alive! Get your pectorals ready for a small workout!

Jared – ACF

A. Warmup

B. SWOD
Snatch Pull + Snatch
5×2@70%

C. WOD
Benchpress your body weight x 45/35lb bar. So if you way 150lb you will do 150reps.

Everytime you put the bar down 25 squats

If you can’t use benches I would at 10lbs to womens and 20lbs to men bars for floor press.

Athletes,

That’s right it is going to be an easy day. All you have to do is walk through the door and we will take care of the rest. Today we will have Coach Karen taking you through your training!

Jared – ACF

A. Warmup

B. SWOD
5×2@70% Split Jerk

C. WOD
With a running clock
AMRAP 3 minutes
10 Thrusters 95/65lbs
8 Box jump-overs 24/20
6 Deadlifts 95/65
Rest 3 Minutes

AMRAP 3 minutes
10 Thrusters 95/65lbs
8 Box jump-overs 24/20
6 Deadlifts 95/65
Rest 3 Minutes

AMRAP 3 minutes
10 Thrusters 95/65lbs
8 Box jump-overs 24/20
6 Deadlifts 95/65

Athletes,

Another Thursday and yet another opportunity to go ham on the hog!

Jared – ACF

A. Warmup

B. SWOD
With a running clock
1 minute squats
1 minute pushups
1 minute situps

C. WOD
5 ROUNDS
2:00/4:00 Work/Rest
15/10 Cal Row
10 Bentover rows 105/75
Power Snatch 105/75

Power Snatch equals final score!

Athletes,

Today Jose will take you through a Memorial WOD for a fallen brother that many of you know and many do not.  He apparently touched the hearts of many in our community.  Below is his Memorial write up.

Staff Sergeant Geremy S. Koyle

“Staff Sergeant Geremy Stone Koyle was an Airfield Systems Technician and Unit Deployment Manager for the 3rd Operations Support Squadron, Joint Base

Elmendorf-Richardson, Alaska. In the perfonnance of his duties he demonstrated

outstanding competence, a blistering diversity of skillsets, and an unbreakable smile that lifted his teammates. From the beginning of his career Geremy stood out from the pack. While studying at Keesler Air Force Base he achieved the top student leadership position of Red Rope in just five weeks and then graduated

in the top 1 % of his Airfield Systems Technical Training class. Upon arrival to the 3rd OSS he served for two years as an Airfield Systems Technician where he perfonned inspections and resolved outages on radar and navigation equipment vital to flight safety, and was recognized as Technician of the Quarter.

Sergeant Koyle deployed to Vietnam for 59 days with the Defense POW/MIA Accounting Agency to search for and repatriate American heroes still missing. As the Unit Deployment Manager, Sergeant Koyle advised the Commander on unit readiness for 32 UTCs and deployed 23 Arctic Wolves into three Combatant Commands. Recently, he was recognized as a Distinguished Graduate from Airman Leadership School and named the 3rd Operations Group Warrior of the Month. Sergeant Koyle ‘s latest endeavor was completing the final steps of cross

training to join the Air Force Office of Special Investigations. Geremy was born on October 4, 1990 in Salt Lake City, Utah. He graduated

from Bingham High School where he still holds swim team records in the 200 and 500 meter men’s freestyle. Shortly thereafter he served on an LDS mission to Mexico City and learned Spanish along the way. In early 2013 he and Ciera married and he also joined the United States Air Force and started training in

San Antonio to join the elite Pararescue corps. Due to a limiting medical condition

he was moved from that training pipeline and ultimately became an Airfield Systems Technician. Geremy will always be remembered as a devoted husband and airman known for his tenacious work ethic, positive attitude, and selfless dedication to people while on duty and for his love of hiking, working on cars, and countless adventures

off duty. Whether he was taking care of deployers after hours, encouraging

people on beautiful Alaskan hikes, or helping a disabled motorist on the highway, Geremy always gave his best and inspired us all to try and give ours. Sergeant Koyle is survived by his wife Airman First Class Ciera Koyle, mother

Lydia, father Greg, brothers Joe and Tyler, and his dog/son Crowley, as well as a host of extended family, friends, and his military family in the Arctic Wolves and abroad.”

Jared – ACF

Athletes,

Some back squats and burpees today! Nice little workout! Enjoy.

Jared – ACF

A. Warmup

B. SWOD
Backsquats
10@70%

C. WOD
30 Going on 10
30 Floor Presses 95/65
10 Burpees
30 Lunges
10 Burpees
30 KB SDLHP 53/35
10 Burpees
30 Double Unders
10 Burpees