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*****Reminder that CFA will be closed today due to coaches and athletes participation in the Carolina Fitness Challenge at CrossFit Durham. Stay tuned for updates via FaceBook/Twitter or the right hand column of this page.***** DIY Outdoor WOD: 4 Rounds of: 400m run 50 squats For time. DIY Indoor WOD: 5 Rounds of: 20 burpees 25 [...]
Chad's inverted legless ropeclimb!
Strength/Skill Work Clean Pulls: work up and complete 3×3 at ~10% heavier than today’s working weight for WOD WOD In 10 minutes, complete as many reps as possible from ground to overhead. 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 [...] 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 High Flight Gymnastics will be holding their bi-annual Follies event Friday night. CFA’s will be taking seven participants [...] 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 [...] Strength/Skill Work: Shoulder Press WOD 5 rounds of: 30 kettlebell swings (1.5/1 pood) 15 [...] Strength/Skill Work Pistols: Work towards max depth while performing 5 reps per leg WOD AMRAP in 3 minutes of: 3 Power Cleans (Use 70% max power clean not to exceed 135/95lbs) 6 push-ups 9 squats 1 minute rest between rounds. Complete 5 total rounds. Those competing in the Carolina Fitness Challenge or new to our group classes are advised to complete 3 total rounds. Please [...] Strength/Skill Work Squat Clean: 5-7 attempts towards Heavy single followed by 2×3 front squat at 90% today’s max clean. WOD 21-15-9 Deadlift (70% 5RM not to exceed 275/185lbs) Box Jumps [...] As some of you know. I attended a seminar at CrossFit Decatur in Decatur, GA on Saturday. It was titled “Chasing Performance: CrossFit Movement and Mobility Certification”. My goal was to improve our ability as coaches to provide you with the latest and most practical tools for self-care of injury. As such, we will be working [...] Randy on a legless rope climb. WOD 20 Deadlifts (Use ~75% of 1RM not to exceed 275/185lbs) Post Time to Comments. On Nov. [...] |
 
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