• 110903 Saturday

    110903 Saturday

    Best of luck to Dan Castillo who has accepted a coaching position @ CrossFit Delray Beach. We wish you the best & will miss having you as part of the CFA community. Keep in touch!   Strength/Skill Development A. Hang power snatch: Spend 15 minutes building to a crisp set of three. (No press-outs.) WOD […]

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  • 110902 Friday

    110902 Friday

    Strength/Skill Development A. OHS: Spend 15 minutes working towards a heavy double. B. Barbell Lunge squat @ 20×1; 10-12/leg x 2 sets. Rest 30s bw legs, 2 minutes b/w sets. WOD 400m run AMRAP in 5 minutes of: Power clean x 6 (Use 70-80% of today’s best OHS x 2 NTE 135/95lbs) Front squat x […]

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  • 110901 Thursday

    110901 Thursday

    Strength/Skill Development A. Touch ‘n go deadlifts @ 1010; 4-6 reps x 3 sets following warm-ups. Rest 2 minutes bw sets. (Weight should not exceed 70% of multi-rep max) B. DB Box step-ups 6-8/leg x 3. Rest 20s bw legs, 60s bw sets. WOD Complete 3 rounds of: 30s work, 30s rest cycling through each […]

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  • 110831 Wednesday “Jackie”

    110831 Wednesday “Jackie”

    Strength/Skill Development Spend 15 minutes building up to a heavy double hang power clean. WOD “Jackie” Complete: 1,000m row 50 thrusters 30 pullups for time. This workout was last completed on 110601. Please use the same loads/bands as on this day. If you were not here consult your coach for appropriate weights. Post HPCx2, Time, […]

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  • 110830 Tuesday

    110830 Tuesday

    ***Please note: Fall class schedule starts today with classes at 5:30am, 6:30am, 8:30am, 9:30am, noon and 5:30pm. Please refer here for the full schedule.*** Strength/Skill Development A. Overhead squat @ 1010; 6-8 reps x 3. With 2 minutes rest b/w sets. B. Front rack reverse lunge @ 20X1; 6-8/leg x 3 sets. Rest 10s bw […]

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  • New Class Schedule Starts THIS Week!

    New Class Schedule Starts THIS Week!

    Monday: 5am, 6am, 7am, 8am, 9:30am, 5:30pm, 6:30pm Tuesday: 5:30am, 6:30am, 8:30am, 9:30am, noon, 5:30pm Wednesday: 5am, 6am, 7am, 8am, 9:30am, 5:30pm Thursday: 5:30am, 6:30am, 9:30am, 4:30pm, 5:30pm Friday: 5am, 6am, 7am, 8am, 9:30am, noon Saturday: 8am, 9am Please note: Classes in bold presently have a full roster. Please email ShannaDuvall@Gmail.com prior to showing up […]

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  • 110829 Monday

    110829 Monday

    Strength/Skill Development Complete 4 rounds of A1/A2: A1. Back squat @ 2013; 4-6 reps A2. DB bent over row @ 21X3; 4-6 reps WOD Complete 4 rounds of the following: AMRAP in 2 minutes of: 5 Sumo deadlift high-pulls(Use ~50% of your power clean NTE 75/55lbs) 15 Double unders Rest 1 minutes bw rounds. Pick […]

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  • 110827 Saturday “Irene”

    110827 Saturday “Irene”

    Strength/Skill Development Complete 6 rounds of A1/A2: A1. Narrow grip high pull @ 21X2; 2-4 reps. Rest 60s A2. Ring dip @ 11X1; 2-4 reps. Rest 2 minutes. Add weight as you are able to maintain appropriate postures & tempo. WOD AMRAP in 15 minutes of: 5 Pull-ups 10 Box jumps 20 Double unders 30s […]

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