• 101231 Friday “The Hilt”

    101231 Friday “The Hilt”

    Strength/Skill Work Dumbbell shoulder press 5×5 at tempo of 1031 WOD 21-15-9 clean (~70% of max clean not to exceed 135/95lbs) burpee For time. This workout was last completed on 100616 and 090812 Remember since it doesn’t say “power clean” this involves the full squat! Today is Project Red Shirt and tomorrow is out New […]

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  • CFA New Year’s Day Bash/Brunch!

    CFA New Year’s Day Bash/Brunch!

    It’s time to celebrate! What are we celebrating?? It is a celebration about YOU, me and anyone else who allows oneself the opportunity! WOD The morning will kick off with the workout from this year’s final event of the Carolina Challenge: In the order of your choice complete max reps in two minutes of: kettlebell […]

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  • 101230 Thursday Partner WOD!

    101230 Thursday Partner WOD!

    Strength/Skill Work Kipping pull-up practice followed by 4 sets of max reps in 15 seconds at the top of every 60 seconds. Partner WOD As a team complete 8 rounds for time of: 20 consecutive wall ball shots* 10 power cleans (Use~80% of your 2RM not to exceed 155/105lbs) One person works while the other […]

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  • 101229 Wednesday “Tides of Change”

    101229 Wednesday “Tides of Change”

    Strength/Skill Work Hang snatch 3-3-3-3-3-3-3 WOD 5 rounds of: 7 high box jumps (30/25″) 21 kettlebell swings (53/35lbs) For time. New Year” Day Event: WODs at 9am, 920am and 940am are now full so we are adding a heat at 8:40. Let me know who wants in on this! Paleo potluck, lectures/perspectives shared by David, […]

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  • 101228 Tuesday “Police Truck”

    101228 Tuesday “Police Truck”

    Strength/Skill Work Push-press: Work to add a maximum of 10lbs to your previous 5 rep max OR complete the next work-set sequence if you missed your last push-press 5RM attempt. WOD AMRAP in 8 minutes of: 10 Overhead Plate Box Step-ups (5 per leg) 20 Double unders This workout was last completed on 100927. New […]

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  • 101227 Monday “Addam’s Family”

    101227 Monday “Addam’s Family”

    Strength/Skill Work Deadlift: 3-3-3-3-3-3-3 while following the tempo of 1031 (1 second to stand, no rest at the top, 3 seconds to lower, 1 second rest at the bottom) We are adapting our deadlift technique in order to improve our co-ordination with the movement and get stronger. We are starting to demand a tempo, or […]

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  • 101225 Saturday The Gym is Closed!

    101225 Saturday The Gym is Closed!

    Merry Christmas!

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  • 101224 Friday “Slam Dunk”

    101224 Friday “Slam Dunk”

    Strength/Skill Work Part I: Work towards being inverted for 2-3 minutes. Do so by practicing headstands and handstands with focus on an active shoulder position and neutral mindline. Part II: Find a partner for wheel barrel walks in which you will go for max distance in 1 minute. Rest for approximately 3 minutes and repeat […]

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