• 110905 Monday

    110905 Monday

                        Congrats to Jana & her horse Jove on their success at their first competition this past weekend!   Strength/Skill Development A. 5 minutes of double under technique work: Stay tall, relaxed and efficient. B. Double under time trial: 90s for max reps WOD In teams […]

    Read More...
  • Lost and Found

    Lost and Found

    The CFA lost and found bin, located in the small training room, will be emptied this coming Friday, September 9that noonand the contents donated to a local charity. Please ensure that you have recovered your items prior to this date.

    Read More...
  • Labor Day Schedule Reminder

    Labor Day Schedule Reminder

    Labor Day Hours: Classes @ 6am, 7am, 8am, 9am, 10am & noon. Gym closes @ 1pm.   Please feel free to come to a class different than your regularly scheduled. We will be able to accommodate larger groups if needed.   Thank you!

    Read More...
  • Fight Gone Bad 6 Sign Ups

    Fight Gone Bad 6 Sign Ups

    Fight Gone Bad 6will happen on September 17th which is just around the corner. To ensure that things run as smoothly as possible we will post a heat sign-up sheet in the gym. Our first heat will begin at 8am on and run every 30 minutes until we have everyone through. Heats are limited to […]

    Read More...
  • 110903 Saturday

    110903 Saturday

    Best of luck to Dan Castillo who has accepted a coaching position @ CrossFit Delray Beach. We wish you the best & will miss having you as part of the CFA community. Keep in touch!   Strength/Skill Development A. Hang power snatch: Spend 15 minutes building to a crisp set of three. (No press-outs.) WOD […]

    Read More...
  • 110902 Friday

    110902 Friday

    Strength/Skill Development A. OHS: Spend 15 minutes working towards a heavy double. B. Barbell Lunge squat @ 20×1; 10-12/leg x 2 sets. Rest 30s bw legs, 2 minutes b/w sets. WOD 400m run AMRAP in 5 minutes of: Power clean x 6 (Use 70-80% of today’s best OHS x 2 NTE 135/95lbs) Front squat x […]

    Read More...
  • 110901 Thursday

    110901 Thursday

    Strength/Skill Development A. Touch ‘n go deadlifts @ 1010; 4-6 reps x 3 sets following warm-ups. Rest 2 minutes bw sets. (Weight should not exceed 70% of multi-rep max) B. DB Box step-ups 6-8/leg x 3. Rest 20s bw legs, 60s bw sets. WOD Complete 3 rounds of: 30s work, 30s rest cycling through each […]

    Read More...
  • 110831 Wednesday “Jackie”

    110831 Wednesday “Jackie”

    Strength/Skill Development Spend 15 minutes building up to a heavy double hang power clean. WOD “Jackie” Complete: 1,000m row 50 thrusters 30 pullups for time. This workout was last completed on 110601. Please use the same loads/bands as on this day. If you were not here consult your coach for appropriate weights. Post HPCx2, Time, […]

    Read More...