• 110425 Monday Sectionals 11.6 Prep

    110425 Monday Sectionals 11.6 Prep

    Strength/Skill Work 4-5 Rounds of: Thrusters 6-8 reps Work on linking them together. Go up in weight as you can move through consecutively. Do not exceed 115/75lbs in your build-up. Chest-to-bar pull ups 6-8 reps (Be conservative with your grip strength. In other words pay attention to avoid ripping your hands!) For those competing on […]

  • 110423 Saturday

    110423 Saturday

    Strength/Skill Work Hang clean: 5-7 sets of 2-4 reps WOD 3 Rounds of 200m run 7 deadlifts @ 70% max of double or more. NTE 225/155lbs Rest exactly two minutes then complete… 3 Rounds of 7 deadlifts 200m run For time. Subtract those two minutes off your overall time!

  • 110422 Friday “Sectionals 11.5″

    110422 Friday “Sectionals 11.5″

    WOD AMRAP in 20 minutes of: 5 Power cleans @ 70% max NTE 145/100lbs 10 Toes to bar 15 Wall balls Post-WOD Strenth/Skill 3-4 rounds of: Lunge squats @ 3011; 4-6/leg Handstand push-ups @ 20×1; max reps -2

  • 110421 Thursday

    110421 Thursday

    Strength/Skill Work Front squat @ 3013; 2-4 reps x 5 with 2 minutes rest b/w sets after warm-up. WOD 3 Rounds of 30s Row 30s Rest 30s OHS w/bar weight 30s Rest 30s Double unders 30s Rest

  • 110420 Wednesday “WOD 11.5 Prep”

    110420 Wednesday “WOD 11.5 Prep”

    Strength/Skill Work Complete 5 Rounds of: 5 Touch ‘n Go Power Cleans (No pause on the ground, work up in weight as you can maintain proper posture and rhythm) 20s Rest 10 consecutive Wall balls 90s Rest WOD Complete 3 Rounds of: 7 Push-press (Heavy but a weight that you can complete 7 consecutive) 12 […]

  • 110419 Tuesday “Sit ‘n Slam II”

    110419 Tuesday “Sit ‘n Slam II”

    Strength/Skill Work Complete 5 Rounds of: Behind the Neck Press 5-7 reps @ 3111; Rest 20s Box jumps: Max reps in 10s. Move up in height if you can complete 10 in 10s. Active rest of 90s for mobility work WOD AMRAP in 12 minutes of 4 Sit-ups (Pay attention to your posture!) 4 Ball […]

  • 110418 Monday

    110418 Monday

      Strength/Skill Work Deadlift: Complete 5-6 sets of 2-4 reps @ 2211. Rest ~60s between early sets. Rest 2 minutes b/w over last 2-3 sets. Pre-WOD: 2-3x50m strides. Focus on forward lean and relaxed, quick feet WOD 4x400m run with exactly 2 minutes rest b/w efforts The goal of this workout is to run faster […]

  • Marathon Monday in Boston!

    Marathon Monday in Boston!

    It is a big weekend in Boston as the town is getting prepped for tomorrow’s 115th running of the Boston Marathon. CFA will be represented by Kim Schwartz who has been a part of the 5am class since its inception in the fall of 2009! Kim qualified for Boston at the Walt Disney World Marathon […]