• 101218 Saturday Partner Chipper

    101218 Saturday Partner Chipper

    Strength/Skill Work Bent Arm Hang Test for max time followed by working up to max weighted pull-up over 10 minutes. Those that are unable to do unassisted pull-ups will be working eccentric pull-ups. No more than 3 sets of 5 reps. See your coach for details. Partner WOD In no particular order complete the following […]

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  • 101217 Friday

    101217 Friday

    Strength/Skill Work Split jerk: Spend 15 minutes working up to a heavy double WOD Sandbag hang power clean=SBHPC Sandbag back squat= SBBS Begin the first minute with one SBHPC immediately followed by one SBBS Rest for the remaining amt of time in that minute Top of the second minute complete two SBHPC immediately followed by […]

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  • 101216 Thursday

    101216 Thursday

    Strength/Skill Work Front squat: Work to establish a 5RM or add 5-10lbs to your previous. If you missed your last FS attempt see your coach for your work set assignment. WOD 5 rounds for time of: 7 high box jumps (Not to exceed 35″/28″) 7 deadlifts (Use ~70% of your 5RM not to exceed 225/155lbs)

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  • CFA Kids Cancelled for this afternoon!

    CFA Kids Cancelled for this afternoon!

    CrossFit Kids will be cancelled this afternoon as I am fighting off a cold. I apologize for any inconvenience and we will be back to regular schedule as of Saturday and next week. Thanks, Shanna

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  • 101215 Wednesday

    101215 Wednesday

    Strength/Skill Work Ring dips 5-5-5-5-5 Pay attention to the movement of your shoulder blades to have them go back and down to open your chest as you descend into the dip. Add load/reduce bands as you are able. WOD 5 Rounds of: 30 seconds max double unders 30 seconds Rest 30 seconds max knees-to-elbows 30 […]

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  • 101214 Tuesday “In Honor of SSG Hansen”

    101214 Tuesday “In Honor of SSG Hansen”

    Strength/Skill Work Snatch Balance: Complete five to seven sets of three. Be sure to spend some time on mobility between sets!!! WOD Complete three 4 minute rounds of the following: 1 minute of max rep burpess Immediately followed by: 30 kettlebell swings (1.5/1 pood) 30 sit-ups Rest for the remaining amount of time left in […]

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  • 101213 Monday

    101213 Monday

    Carolina Fitness Challenge -Masters Division Wow, what a weekend it was for the CFA Masters crew! CFA represented 5 of the 12 masters competitors. The first two events included some great efforts including numerous front squat PRs with the second event. (I apologize for lack of detail as the overall results are not yet posted. […]

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  • “Breaking Free” By:Heather Judge

    “Breaking Free” By:Heather Judge

    For most of my life I have been a prisoner in my own body, jailed by my own limitations which I depressingly tried to hide. Although I had a happy childhood, I was a sickly kid who often sat on the sidelines. My chronic ear infections led to multiple surgeries then permanent damage, and my […]

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