• 110705 Tuesday

    110705 Tuesday

    Complete 4 rounds of A1/A2 following warm-up sets: A1. Back squat @ 20X3; 4-6 reps. Rest 30s A2. Kettlebell high pull @ 31X2; 4-6 x 4. Rest 2 minutes. B. Complete 3 rounds of: 30s overhead walking lunge (45/35# plates) for distance 30s rest 30s max rep pull-ups 30s rest 30s max rep low box […]

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  • 110704 Monday “Independence Day”

    110704 Monday “Independence Day”

    Reminder: Classes today are at 5:00am, 7:00am, 9:30am and noon. Open gym: 6-7am, 8-9:30am & 10:30am-noon. A. 5 minutes of double under technique work: Stay tall, relaxed and efficient. B. Double under time trial: 90s for max reps C. In teams of 3-4 complete max rounds in 30 minutes of: 20 calories on the rower […]

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  • 4th of July Hours Reminder

    4th of July Hours Reminder

    Here is a sneak peak for tomorrow’s 4th of July team workout! Hoka didn’t make it past the agility ladder before she needed to rest.   Classes tomorrow will be at: 5:00am, 7:00am, 9:30am and noon. Open gym from 6-7am, 8-9:30am and 10:30-noon. Feel free to come in and use the space to make up […]

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  • 110702 Saturday

    110702 Saturday

    A1. Power clean 1.1.1 (10s b/w singles) x 5 sets. Rest 20s. A2. Ring rows @ 41X2; 4-6 reps x 4 sets. 90s rest b/f returning to A1. B. For 20 minutes complete: 400m run coming to a complete stop @ every 100m 10 DB snatches L arm 5 deadhang pull-ups 10 DB snatches R […]

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  • 110701 Friday

    110701 Friday

    Complete 5 rounds of A1/A2 following warm-up lifts: A1. Deadlift @ 2211; 3-5 reps. Rest 30s A2. Press @ 22X1; 3-5 reps. Rest 2 minutes. B. Complete 3 rounds of: 200m uneven farmer’s carry (53/35, 35/26) switch arms @ 100m turn 150ft walking lunge For time. There will be a 20 minute cap on this […]

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  • What are these scary things called testers??

    What are these scary things called testers??

    As many of you know we repeat several of our workouts here at CFA. Sometimes it is just a random rotation to give exposure to different lifts and movements to increase/maintain strength in various orientations. But the testers are planned and there is training done between the time of the initial test and the retest […]

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  • 110630 Thursday

    110630 Thursday

    Tester: 3 min AMRAP of: 3 power snatches (65/95) 4 burpees AFAP 5 box jumps 24/20″   6 minutes rest   4 min AMRAP of: 4 Thrusters (75/115) 5 burpees AFAP 6 box jumps   8 minutes rest   5 min AMRAP of: 5 ground to shoulders to overhead (135/95) 6 burpees AFAP 7 box […]

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  • 110629 Wednesday

    110629 Wednesday

    Complete 5 Rounds of A1/A2: A1. Back squat @ 30×3; 3-5 x 5. 30s rest A2. Max Pull-ups in 20s. Rest 2 minutes b/f returning to A1. B. AMRAP in 10 minutes of: 7 Overhead squats 100m sandbag run (25/50lbs) OHS@ ~60-70% your OHS heavy triple from last Wednesday NTE 115/75lbs. Reminders: New schedule effective […]

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