• 100915 Wednesday Grok CFA Picnic THIS Sunday!

    100915 Wednesday Grok CFA Picnic THIS Sunday!

    Strength/Skill Work Push jerk: Work towards a new 5 rep max or see a coach for your work sets of the day if you missed at a new 5 rep last time. WOD 3 Rounds of 60 seconds row (calories) 60 seconds ring dips 30 seconds turkish roll-ups on right side 30 seconds turkish roll-ups […]

    Read More...
  • 100914 Tuesday

    100914 Tuesday

    Strength/Skill Work Kettlebell swings: Warm-up at light weight with 2-3 sets of 10 reps. Then, heavier 7-7-7 with 60 seconds rest b/w sets. Work to use a weight heavier than you normally use in a workout. Move up in weight only as you are comfortable. End with 2 sets of 30 consecutive reps at the […]

    Read More...
  • 100913 Monday “50 Burpee Box Jumps”

    100913 Monday “50 Burpee Box Jumps”

    Coming soon to the CFA Library OR pre-order your own copy from Amazon for $14.58 here. Strength/Skill Work Clean: Work towards a heavy set of 5 (Not power clean. So, we’re squatting every time we clean the bar!) WOD 50 burpee box jumps for time Use a box you can jump on and off of […]

    Read More...
  • 100911 Saturday “Adepto Animum II”

    100911 Saturday “Adepto Animum II”

    WOD With a continuously running clock, each round starts at the 3 minute mark: Round 1: 30 Wall Ball Shots (OR 30 Kettlebell swings) followed by 200m Run. Round 2: 30 Kettlebell swings (OR 30 Wall Ball Shots) followed by 200m Run. Round 3: Same as Round 1 Round 4: Same as Round 2 Round […]

    Read More...
  • 100910 Friday “Vegetable Medley”

    100910 Friday “Vegetable Medley”

    Strength/Skill Work: Deadlift WOD 200m Uneven farmer’s walk (Rx’d w/53/35 & 35/26) 30 push-ups 100ft unevenly weighted walking lunge (same wght as FC) 20 burpees 15 toes-to-bar 20 burpees 100ft unevenly weighted walking lunge 30 push-ups 200m uneven farmer’s carry For time. Notes: 1. Today is Friday…Project Red Shirt! 2. The move is delayed by […]

    Read More...
  • 100909 Thursday “Surrender II”

    100909 Thursday “Surrender II”

    Strength/Skill Work Pistols: Complete 5 sets of 5 reps per leg. Work on depth, if you can do them unassisted then add weight. WOD 400m run 10 shoulder press 400m run 20 push-press 400m run 30 push jerk 400m run For time. Use ~80% of your shoulder press 5RM not to exceed 95/65lbs.

    Read More...
  • 100908 Wednesday

    100908 Wednesday

    Strength/Skill Work Snatch*: Work towards a set of 5 you can complete with NO PRESS OUT and controlling the bar down between lifts. WOD 5 Rounds of: 7 OHS (~90% of todays 5rep snatch) 12 Box jumps (24′/20″) For time. *This is to note that as most of you know the snatch is one of […]

    Read More...
  • 100907 Tuesday

    100907 Tuesday

    Strength/Skill Work Push-press: work to add 5lbs to your previous 5RM. If you failed to hit a new 5RM last attempt please see a coach to begin your first series of work-sets. WOD AMRAP in 10 minutes of: 15 Kettlebell swings 10 Goblet squats (with your KB) 5 Burpees

    Read More...