• 111107 Monday

    111107 Monday

    Strength/Skill Development A1.DB Single leg Romanian deadlift @ 20×1; 6-8/leg x 3. Rest 10-20s b/w legs. A2. BTN Press @ 2111; 6-8 reps x 3 sets. B. Touch ‘n Go Power clean & Jerk: Complete 8 reps per set. Start at a weight you are confident you can control for 8 reps touch ‘n go. […]

  • 111106 Shut-In Ridge Run Results

    111106 Shut-In Ridge Run Results

    Congrats to those CFA/SAC clients who took part in the Shut-in Trail 18 miler yesterday!   Place Name Overall time 56. Ben Trichon 3:17:18 106. Evie Tashie 3:35:11 112. Robert Fields 3:38:11 148. Robert Farmer 3:52.16 191. Brenna Burnette 4:16:37 230. Steve Davis 5:09:13 If anyone is missing please recognize them in the comments! You […]

  • 111105 Saturday “Lumberjack 20 Memorial WOD”

    111105 Saturday “Lumberjack 20 Memorial WOD”

      WOD 20 deadlifts (70-80% of your single NTE 275/185lbs) 400m run 20 heavy KB swings (heavy to your ability NTE 70/52llbs) 400m run 20 Overhead squats (70-80% multi-rep max NTE 11575lbs) 400m run 20 Burpees 400m run 20 Chest to Bar Pullups 400m run 20 Box Jumps (24/20) 400m run 20 DB Squat Cleans […]

  • 111104 Friday

    111104 Friday

      Strength/Skill Development Complete 5 rounds of: A1. Front squat x 3-5 reps (Use the tempo you are most comfortable with. Add weight as you complete 5 reps) A2. Strict pull-ups @ 31X1; 3-5 reps. (Choice of grip. Focus on pulling shoulder blades back & down while keeping head/neck neutral. Add wght as you complete […]

  • 111103 Thursday

    111103 Thursday

    Dan during the 1st event @ Battle at the Border. Dan won this event for the modified division in 9:12 @ 225lbs. Overall finished with a 5th place finish for the day! Congrats Danimal!! Strength/Skill Development A. Barbell box step-up @ 2211; 4-6/leg x 4. Rest 30s b/w legs, 90s b/w sets. B. KBS x […]

  • 111102 Wednesday

    111102 Wednesday

      Strength/Skill Development Press: 5-5-3-3-3-1-1-1. Rest 2-3 minutes b/w attempts. Work to go up in weight each set. WOD Complete 3 rounds of: 60s max rep inverse burpees 60s max rep slammers 60s max rep DB thrusters (45/25lbs) 60s rest Post best press for 5/3/1, total score with weight for slammer & DB.

  • 111101 Tuesday

    111101 Tuesday

    Becca rockin’ the prowler on her way to a 15th place finish @ Saturday’s Battle at the Border! Full results from the weekend can be found here. Strength/Skill Development Complete 5 rounds of A1/A2: A1. Overhead squat: 3-5 reps A2. (False-grip) ring-row @ 31X3; 3-5 reps. As your body approaches horizontal elevate your feet on […]

  • Upcoming Events & Schedule changes

    Upcoming Events & Schedule changes

    Hey crew! Here are some announcements for upcoming events including some challenging Saturday work-outs to allow some of you to plan in advance. If you do not normally attend on Saturdays, but would like to take part in one of these weekends please simply email ShannaDuvall@Gmail.com and we will make it happen! CFA/SAC Ladies Clothing […]