• 111003 Monday “Green Machine”

    111003 Monday “Green Machine”

    Strength/Skill Development Complete 3 rounds of A1/A2: A1. Sumo deadlift @ 2111; 6-8 reps. Rest ~60s A2. DB push-press @ 12X1; 6-8 reps. Rest ~90s b/f returning to A1. WOD Complete 60 seconds work,30 seconds of rest as you rotate through each of the following stations for three rounds: Tire Flips Row 10m Line sprints […]

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  • 111001 Saturday

    111001 Saturday

      Strength/Skill Development A. Overhead squat @ 3011; 6-8 reps x 3 sets. Rest 2 minutes b/w sets. B. Barbell front rack reverse lunge @ 20X1; 6-8/leg x 3. Rest 45s b/w legs, 90s b/w sets. WOD Complete 5 rounds for time of: Power clean x 5 (Use today’s best OHS) Walking lunge x 60ft […]

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  • 110930 Friday

    110930 Friday

    We welcomed Mikala Simone Rogers at 3:29am on Tuesday Sept 27th. 19″ long and 7.7 pounds. Thanks to CrossFit, Kat and the Thursday 4:30pm class and coaches, the natural birth, Mama and baby are doing well. -Rachel and Van Rogers Strength/Skill Development Snatch: 1.1.1 Rest 10-15s between lifts. Rest ~2 minutes between sets for mobility […]

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  • 110929 Thursday

    110929 Thursday

    Strength/Skill Development Complete 3 rounds of A1/A2: A1. Front squat @ 2011; 6-8 reps. Rest 1 minute A2.Knees-to-Elbows @ 22X0; 6-8 reps. (no kip). Rest 2 minutes before returning to A1. WOD 5 rounds of: DB push-press x 8 Slammer x 16 Rest 60s Post best FS & reps, Overall time minus 4 minutes with […]

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  • 110928 Wednesday

    110928 Wednesday

    Strength/Skill Development A. Back squat @ 2011; 2-4 reps x 6 sets. Rest 2 minutes b/w sets. B. Plate overhead Box step-ups @ 22X2; 3-5 x 3. Rest 20s b/w legs, 60s b/w sets. WOD Complete 3 rounds of: AMRAP in 2 minutes of: Plate overhead box step-ups x 6 (3 per leg) Inv burpees […]

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  • 110927 Tuesday

    110927 Tuesday

    Strength/Skill Development KBS @ 1013; 10-15 reps x 5 sets. Rest 90s between sets. WOD AMRAP in 20 minutes of: 400m run coming to a complete stop every 100m 16 KB sumodeadlift high-pulls (NTE 2/1.5 pood) 8 burpees Post best KBS x # of reps, total rounds + partial rounds & KB weight.

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  • Fight Gone Bad 6

    Fight Gone Bad 6

    Thank you and congratulations to allthe fund raisers who acted on behalf of the greater CFAcommunity.Theirparticipation in Fight Gone Bad6reachedtotal donations amounting to more than $4000 and helped FGB 6 raise more than $2,295,000! Congratulations to our top three earners: 1st place: Sarah McKenzie $580 2nd place:Bill Logan $575 3rd place: Tony Hoffman$300 Thank You […]

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  • 110926 September

    110926 September

    Strength/Skill Development Complete 5 rounds of A1/A2: A1 Medium grip high-pull @ 21X2; 3-5 reps. Rest 30s. A2. Ring push-ups @ 31X1; 3-5 reps. BW+ as you can maintain tempo & take chest all the way to the floor. Rest 60-90s b/f returning to A1. WOD AMRAP in 12 minutes of: 5 hang cleans 20 […]

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