• Fight Gone Bad 6. Mark Your Calenders for Sept 17th!

    Fight Gone Bad 6.  Mark Your Calenders for Sept 17th!

    Please click here for an inspiring story about one of the many warriors you’ll be supporting! Overview This year CFA will participate in the annual CrossFit charity drive, “Fight Gone Bad”. For those of you who don’t know FGB raises money and awareness for charities with the goal to help the greater community. This year […]

  • 110815 Monday

    110815 Monday

    Strength/Skill Development Clean & Jerk: Work up towards a challenging set of three you can complete in 20s or less. WOD Complete 3 rounds of the following: AMRAP in 3 minutes of: 3 Power cleans (75-85% of today’s best NTE 155/105lbs) 6 Burpees w/lateral jump over the bar 9 Squats Rest 1 minute between rounds. […]

  • 110813 Saturday

    110813 Saturday

        Strength/Skill Development Sumo deadlift @ 2111; 3-5 reps x 5. Rest 2 minutes b/w sets once warm-up sets are complete. WOD Complete 6 rounds of: 100m shuttle sprint with turns every 33m. (Goal of getting faster in sprint over first 4-5 rounds) 10 pull-ups (Adv C2B) 10 push-ups (Adv rings) 10m overhead walking […]

  • 110812 Friday

    110812 Friday

      Strength/Skill Development Complete 4 rounds of: Back squat @ 2011; 4-6 reps (This is 1s to stand which should be lighter in weight than X tempo for the majority) KB/DB Narrow grip high pull @ 21X2; 4-6 reps. WOD 3 Rounds: 4 Thrusters (75-85% 2+ rep NTE 135/95lbs) 8 Slammers (heavy) 16 Russian KBS […]

  • 110811 Thursday

    110811 Thursday

    Strength/Skill Development Spend exactly 18 minutes working up to a heavy double in the thruster. WOD Complete 3 rounds of: 60s Burpee box jump (NTE 20″) 30s Rest 60s Pull-ups (Adv: C2B) 30s Rest 60s Row (cals) 2 minutes rest

  • 110810 Wednesday

    110810 Wednesday

    Strength/Skill Development Complete 4 Rounds of A1/A2 following warm-up sets: A1: Dumbbell split squat @ 20X1; 4-6 reps Rest w/out weights in hand 30s b/w legs A2: BTN Press @ 22×2; 4-6 reps WOD AMRAP in 8 minutes of: 4 ring push-ups 8 toes-to-bar 12 dumbbell snatches (6 per arm) Post best weight and reps […]

  • 110809 Tuesday

    110809 Tuesday

    Strength/Skill Development A1. Hang power snatch 2-4 reps x 6 sets. A2. Ring rows @ 31X3; 3-5 reps x 5 sets. WOD Complete 5 rounds of: 200m run 5 reps ground to shoulders to overhead (today’s best hang power snatch) For time. Post best HPSx? & overall time for WOD.

  • 110808 Monday “Annie”

    110808 Monday “Annie”

    Strength/Skill Development Complete 4 rounds of A1/A2 following warm-up sets: A1. Deadlift @ 21×1; 4-6 reps. Rest 30s A2. DB press @ 22×2; 4-6 reps. Rest 2 minutes for mobility. WOD Complete for time50, 40, 30, 20, 10 reps of: Double Unders Sit Ups This workout was last c ompleted on 091217. Post best DLx?, […]