• Deployment Announcement

    Deployment Announcement

    Our thoughts and prayers are with Randy and his family as he heads off on a deployment to Japan for a month. Stay safe and we will be thinking of you at CFA!

  • 120107 Saturday “Little Dutch Boy”

    120107 Saturday “Little Dutch Boy”

    Sending our best wishes to Kim who was one of the originals of our 5am class starting back in the fall of 2009. This is not good-bye as she will be nearby in Charlotte, but the 5am crew will certainly miss you!! Strength/Skill Development Overhead squat 5, 4, 3, 2, 1. Rest 3 minutes b/w […]

  • 120106 Friday

    120106 Friday

      A belated CONGRATULATIONS to Kate for taking first place in December’s Holiday Throwdown Series!! WOD Complete TWO rounds of the following: 3 min AMRAP of: 60m farmer’s carry, DB/KB thruster x 6 1 min rest 3 min row for distance 1 min rest 3 min AMRAP of: (C2B) Pull-ups x 3, Box jumps x […]

  • 120105 Thursday

    120105 Thursday

    Strength/Skill Development A1. Front squat 9, 6, 4, 2, 2. A2. Bent over DB row @ 21X1; 4-6 reps x 4 sets. Rest 2 minutes before returning to your next set of FS. WOD Complete 5 rounds of: 8 Power cleans (50-60% of a multi-rep max NTE 115/75lbs) 16 Sandbag box step-ups For time. Post […]

  • 120104 Wednesday

    120104 Wednesday

    Strength/Skill Development Following warm up sets complete 4 rounds of A1/2: A1. Deadlift @ 2111; 4-6 reps. A2. DB push-press @ 22×2; 4-6 reps. WOD Complete 3 rounds of: 30s Wall Ball 30s Rest 30s Slammer 30s Rest 30s OHS (bar weight) 30s Rest 30s Anchored sit-ups 30s Rest Post DL x?, DB PP x […]

  • 120103 Tuesday

    120103 Tuesday

    Perhaps this video will help inspire some focus for 2012! Strength/Skill Development A. Hang clean: Spend 15 minutes working to a heavy double. B. KBS: 8-12 reps x 3 with 2s hold overhead. Rest 60s b/w sets. WOD AMRAP in 15 minutes of: 12 Kettlebell swings (53/35lbs) 7 Hand-release burpee box jumps (24/20″) This workout […]

  • 120102 Monday

    120102 Monday

    Strength/Skill Development Complete 4 rounds of A1/2: A1. Back squat 2.2.2 Rack the bar and rest 10s b/w doubles. A2. Ring rows @ 21×3; 4-6 reps. Rest ~2 minutes before returning to A1. B. DB Single leg Romanian deadlift@ 3011; 10-12/leg x 2. Rest ~20s b/w legs, ~90s b/w sets. WOD AMRAP in 7 minutes […]

  • 120101 Sunday “Draw Your Own Line in the Sand”

    120101 Sunday “Draw Your Own Line in the Sand”

    Thank you to all of those who came out for the NYE event yesterday morning. There were some great performances for the workout and an incredible group of people to end the year! Coach Shanna gave her perspective regarding the 90 Day Challenge . Draw Your Own Line in the Sand Over the next 90 […]