• 110510 Tuesday “Getting Stronger Day 2″

    110510 Tuesday “Getting Stronger Day 2″

    Complete 4 Rounds of: A1. Back squat @ 2021; 4-6 reps. 20 seconds rest A1. C2B Pull-up (or ring rows) @ 31X1; 3-5 x 4. 90 seconds rest Complete 4-5 Rounds of: B1. Power snatch 2-4 reps @ 13X2 (1s down, 3s b/w reps, X=up as fast as possible, 2s HOLD overhead). 10 seconds rest […]

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  • This is YOUR Off-Season!

    This is YOUR Off-Season!

    CrossFit is described as, “the sport of fitness”. With any other sport there is an off-season. A period of time when intensity is scaled back and other energy systems are trained. The next 3-6 weeks will constitute the official “off-season” for all CFA athletes. Don’t w0rry the gym will not be closed. You will still […]

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  • 110508 Monday “Off Season Day 1″

    110508 Monday “Off Season Day 1″

    A1. Sumo deadlift @ 5122; 4-6 reps x 4 sets. Rest 30 seconds A2. Behind-the-Neck Press @ 2222; 4-6 reps x 4 sets. Rest 60 seconds. (Finished by 30-35 minutes after the hr) B1. Lunge squat @ 2121; 8-10 reps/leg x 4 sets. Rest 30 seconds b/w legs & before B2. B2. Ring rows @ […]

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  • 110507 Saturday Lactate Session

    110507 Saturday Lactate Session

    Strength/Skill Work: Spend exactly 10 minutes of to a heavy double in the front squat @ 20×3. Use ~80% (without rounding up) of your best double to start out the workout. WOD In 60 seconds complete: Complete 4 heavy Front squats Immediately followed by max distance Row Rest 6 minutes before your next round (See […]

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  • 110506 Friday

    110506 Friday

      Strength/Skill Work: Spend exactly 8 minutes building up to a heavy (not max effort) triple in the hang power clean. WOD Complete 5 Rounds of: For 3 minutes work at a sustainable pace through: 5 Hang power cleans (Use 70-80% of today’s best based upon your fatigue levels & how crisp your best 3 […]

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  • 110505 Thursday

    110505 Thursday

    Congrats to Robert on the completion of his first half Ironman this past weekend in Charleston. He completed it with aswim time of 45:23(1.2 miles), bike 2:58:27(56 miles), run 2:00:08 (13.1 miles) and 5:42 spent total in transitions for an overall time of 5:49:38! Strength/Skill Work Complete 6 Rounds of: Dumbbell Press @ 2111; 4-6 […]

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  • 110504 Wednesday

    110504 Wednesday

      Strength/Skill Work Back squat @ 2012; 3-5 reps x 5-7 sets. Work up in weight as you can complete 5 reps per set. WOD AMRAP in 15 minutes of: 400m run 13 knees to elbows  

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  • 110503 Tuesday

    110503 Tuesday

    Strength/Skill: Complete 5 Rounds of:Deadlift @ 3211; 3-5 Reps   WOD: 3 Rounds of: 60s Row for Calories 30s Rest 60S Sandbag Get up, Right Side 30s Rest 60s Sandbag Get up, Left Side 30s Rest 60s Dumbbell Hang Clean (45/25#) 30s Rest

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