• 110309 Wednesday “Different Workouts, Different Goals”

    110309 Wednesday “Different Workouts, Different Goals”

    As you may have noticed the workouts at CFA have been looking a bit different over recent weeks and months. To help facilitate the growth and development of each of you there will be a series of posts to improve education surrounding the “methods behind the madness”. If you have specific questions or subjects you’d […]

  • 110308 Tuesday

    110308 Tuesday

    WOD Complete four 5 minutes rounds where each round consists of: Max calories row in 90 seconds 400m sprint Max rep double unders for remaining amount of time. Rest 4 minutes between rounds. Post total calories and total double unders to comments. Classes will be assigned focus work for each of the rest periods. (If […]

  • 110307 Monday

    110307 Monday

    Strength/Skill Work Complete 5 rounds of: Lunge squats: 8 reps per leg @ 3011. Put your dumbbells down and rest ~20s b/w legs and before moving onto ring rows. Ring rows: 6-8 reps @ 41X2. Squeeze your shoulder blades together and hold your chest against the rings for the 2 seconds hold at the top. […]

  • 110306 CrossFit Sectionals Competition

    110306 CrossFit Sectionals Competition

    For those of you who are not familiar the CrossFit Games is an international competition that has been held annually since 2007. CF Inc is a worldwide organization that has been growing with more and more affiliates each year; so too is the increase of competing CF athletes annually. As such CF Headquarters has been […]

  • 110305 Saturday

    110305 Saturday

    Strength/Skill Work: Take exactly 15 minutes to work up to a heavy 1RM clean and jerk. Not necessarily a 1 rep max, but a heavy single for how you are feeling today. Partner WOD Partner A completes 5 clean and jerks at ~80% of today’s max NTE 155/105lbs. Partner B completes max rep box jumps […]

  • 110304 Friday

    110304 Friday

      Strength/Skill Work Deadlift 7 sets of 8 reps @ tempo of 4012 (4 seconds to lower, no rest at the bottom, 1 second to stand, 2 second rest at the top). Rest 2-3 minutes between sets. Please note this tempo is set with a goal to work on posterior endurance. Start light at a […]

  • 110303 Thursday “Half of Master WOD #6″

    110303 Thursday “Half of Master WOD #6″

    Strength/Skill Work Complete 5 rounds of: Hang power clean x 4, 30 seconds rest Deadhang pull-ups x 3-5, Add weight or reduce bands as you are able to complete 5 reps each set. Go down in weight or up in bands if you do not complete a minimum of 3 reps. 2 minutes rest before […]

  • 110302 Wednesday

    110302 Wednesday

    Strength/Skill Work Hang snatch: Spend 15 minutes working up to a heavy set of 3 Partner WOD Each person will run the following intervals: 400m, 400m, 200m While one partner runs the other partner will perform burpee broad jumps for distance. (Every 10m subtracts 5 seconds from your teams overall time.) Both partners rest for […]