Strength/Skill Development

Hang power snatch: Spend 15 minutes building to a triple.

WOD

4 rounds:

20 slammers

15 box jumps

20 steps sandbag walking lunge (10/leg NTE 50/75lbs)

for time.

Post best HPSx3, Time slammer #, box height, SB# is applicable.

Client Satisfaction Survey: 

Please take a few minutes to answer the 14 questions you will find here.  We appreciate your feedback [...]

Strength/Skill Development

A1. Deadlift 6, 6, 4, 4.

A2. Ring dips 4-6 reps x 4 sets. Add weight as able.

WOD

Complete:

Virtual shoveling: 40, 30, 20, 10

Knees to elbows: 20, 15, 10, 5

for time.

Alternate between VS & K2E.  For virtual shoveling must tap both sides of the box/cone per rep.

Post best DL x 6, DL x 4, Ring [...]

Happy birthday Amber!

Strength/Skill Development

A. Back squat: 8, 6, 4, 4. Rest 2 minutes b/w lifts.

B. DB lunge squat @ 2011; 10-12/leg x 2 sets. Rest ~10s b/w legs, 2 minutes b/w sets.

WOD

Complete 5 rounds of:

12 burpees

12 hang power cleans (Use ~60-70% of a multi-rep max NTE [...]

Strength/Skill Development 

A. BTN Press @ 2111; 4-6 reps x 3 sets.  Rest 2 minutes b/w each.

B. Touch ‘n Go Power clean & Jerk: Complete 8-10 reps per set.  Start at a weight you are confident you can control for 10 reps touch ‘n go.  Add weight each round as you are able. Rest 2 [...]

Strength/Skill Development

Russian KBS: 12-15 reps x 3 with 90s rest b/w sets.

WOD

AMRAP in 30 minutes of:

400m run

8 hand-release push-ups

12 goblet squats (53/35lbs)

16 steps single KB front rack walking lunge (switch arms after 8 steps)

Post best RKBS, total rounds + any partial with [...]

Reminders: Today’s classes will be held at 6, 8, 10am & noon.  Also, a friendly reminder that today is “Black Friday” & we are located across from the mall.  Joy oh boy!  :) Please feel free to drop in to a time other than your regular schedule.  We will accommodate as needed.

Strength/Skill Development

Thruster: Spend 15 minutes [...]

At CFA the coaches are thankful to have the opportunity to work with an amazing group of individuals.  We are thankful to be able to learn & grow with you day after day!  Thank you to the support each of you has provided our community!

Also, thank you to Peter for putting together the following charts from [...]

Strength/Skill Development

Split jerk: Spend 15 minutes working up to a heavy single.

Partner WOD

50 Turkish get-ups

75 Inverse burpees

100 Box jumps

150 steps walking lunge

Only one person working at a time.  Complete all of one exercise before moving onto the next.

Thanksgiving Weekend Hours:

Wednesday: Normal schedule

Thursday: Closed

Friday: Classes @ 6, 8, 10 & noon

Saturday: [...]