• 111130 Wednesday

    111130 Wednesday

    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 […]

  • 111129 Tuesday

    111129 Tuesday

    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 135/95lbs) for time.  

  • 111128 Monday

    111128 Monday

    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 […]

  • 111126 Saturday

    111126 Saturday

    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 KB weight.

  • 111125 Friday Partner Chipper

    111125 Friday Partner Chipper

    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 […]

  • Happy Thanksgiving & CFT Charts

    Happy Thanksgiving & CFT Charts

    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 […]

  • 111123 Wednesday “Tag Team”

    111123 Wednesday “Tag Team”

    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 […]

  • 111122 Tuesday

    111122 Tuesday

      Strength/Skill Development Complete 5 rounds of A1/A2: A.1 Front squat @ 20X3; 3-5 reps. Rest ~30s A2. DB bent over row @ 21X2; x 3-5 reps. Rest ~90s WOD Complete 3 rounds of: 40s row (calories) 20s rest 40s slammer 20s rest 40s Dumbbell hang power clean 80s rest. This workout was last completed […]