CrossFit is…

A complete fitness program unlike any other. Guided coaching, a community atmosphere, and constantly varied workouts excel at meeting any fitness goal.





Operation Phoenix Widget

THROWDOWN SERIES

091210 Friday 4:30pm Class Addition!

Due to the unexpected closing of evening classes tomorrow I will be running a class at 4:30pm for anyone that can make it.  Please note that this will only be for tomorrow December 11th. 

Remember we also have a 5:20am class with openings and noon for those of you that do not get off work until after [...]

091210 Weekend Closings and Updates!

Karl will be completing 45 of these after some heavy deadlifts on Saturday!

Our apologies for the late notice, but CFA will be closed for the following classes:

Friday December 11th: 5:30pm, 6:30pm
Saturday December 12th: 9am, On Ramp make-up at 10am

High Flight Gymnastics will be holding their bi-annual Follies event Friday night.

CFA’s will be taking seven participants [...]

091210 Thursday “RTB”

Strength/Skill Work  Turkish Get-up: Find a 5, 3, or 1 rep max per side.

WOD

12-9-6-3-6-9-12

3-6-9-12-9-6-3

Push-press

Chest-to-bar pull-ups

For time. 

Use ~70% of your 5RM push-press not to exceed 135/95lbs.

Just to clarify the top line of reps refers to the push-press while the bottom line refers to pull-ups.  Alternate between the [...]