Strength/Skill Work: Hang clean

WOD

AMRAP in 12 minutes of:

21 Kettlebell swings (53/35lbs)

100m sandbag sprint (50lbs/25lbs)

New Class Time: Beginning next Monday, April 26th, we will be adding a 4:30-5:30pm class on Mondays and Wednesdays.  Please email Shanna if you are interested in reserving a spot in this class.

Also please do not forget your red shirts for Friday’s Project [...]

Strength/Skill Work: Shoulder Press

WOD

5 Rounds of:

20 thrusters (bar weight only 45/35lbs)

20 push-ups

For time.

This workout was last done on 100122.

New Class Time: Beginning next Monday, April 26th, we will be adding a 4:30-5:30pm class on Mondays and Wednesdays.  Pleaseemail Shanna if you are interested in reserving a spot in [...]

Carly with 25lbs overhead walking lunge at Garage Games.

Strength/Skill Work: Overhead squat

WOD

20 Power cleans (70% of power clean 1RM not to exceed 135/95lbs)

100 ft walking lunge

15 Power Cleans

100 ft walking lunge

10 Power cleans

100 ft walking lunge

5 Power cleans

100 ft walking lunge

For time.

This work-out was last done on 100126.

New Class Time: Beginning next Monday, April [...]

“What the Crossfit Affiliate Team Qualifier Has Meant to Me”

By Jessica Tonner-Mintier aka J$

I am pretty sure most people who read this will be familiar with the recent Crossfit Affiliate team qualifier that has been going on at the gym.  I do not assume that most people who read this will know who I am.  [...]

Phoebe repping out 65lbs at last weekend's Garage Games Affiliate Team Challenge.

Strength/Skill Work: Pistol box jump

WOD

30 reps

Snatch

For time.

Use 70-80% your max snatch not to exceed 95/135lbs.

Please note a full squat snatch is NOT required.  Just get the bar from the ground to overhead 30 times.

New Class Time: Beginning next Monday, April 26th, we will [...]

NC/SC CrossFit Sectionals from Boomer Alred on Vimeo.

Class at 3:00 today to make up for the classes we missed yesterday.  Feel free to join us for a little bit of fun co-operation and laugh at your coaches who are rather sore from yesterday’s Garage Games Team Challenge.

Partner WOD

With only one person working at a time [...]

NC/SC CrossFit Sectionals from Boomer Alred on Vimeo.

Classes at CFA are cancelled today due to participation in the Garage Games Affiliate Team Challenge in Woodstock, GA.  Check back later today for results to be updated under [...]

Strength/Skill: Hang power snatch

WOD

5 Rounds

20 Kettlebell swings (53/35lbs)

15 Overhead squats (bar weight only)

For time.

Closing THIS Saturday! Due to participation in the Garage Games Affiliate Team Challenge ALL classes will be cancelled this Saturday morning (April 17th).  We will be having a make up class this Sunday at 3:00pm. On Ramp make-up is Sunday at 2:00pm.  I hope [...]