ARFC 5.21.19


Summer Tees, Muscle Tanks, and Racerbacks are on pre-sale! Check your email for more info or speak with a coach. Orders due Friday May 24th.

Murph next Monday (May 27th) at 10am! Don’t forget to wear your red, white and blue and bring a dish or drink to share for after!

Alamo Ranch Fit Club – Functional Fitness


Arm circles

Standing straddle L+R+M

Couch Stretch

Pigeon Stretch

800m Run


Metcon (AMRAP – Reps)

20min EMOM

1 – Cal Bike

2 – Weighted alt box step ups (53/35) 1 DB

3 – SDHP (75/55)

4 – Box Jump Overs (24/20)
Score is total reps


Metcon (No Measure)

3 Rounds

-Accumulate 45sec chin above bar hang

-Pike handstand walks around the box (once around the box each way)

-20 alternating pistols (scale: bands, boxes or add weight for counter balance)

*Rest as needed