Friday, 1-29-2016


Friday, 1-29-2016

Congrats Team ACF! We’re on the final leg of the MILLION METER MONTH of January.  Today we’ll do (only) our 3rd rowing workout of the month (which is a benchmark) and murder this #millimeter goal.   





Workout of the Day
Deadlift  7-5-3-3-1-1-1
*Same drill and rep scheme as Monday. Work up to 95% today. If you are feeling GREAT today after your warm up and two heavy singles, then go for a PR attempt.


then, bring in yer head phones if you like…


for time….
5km Meter Row


*Yes, that’s also 5000 meters to row your little hearts out.


*Last performed on 10/22/2014 its been TOO long!  Link:

Post your scores to the Whiteboard.