• 100917 Friday “Mile Time Trial & Muscle-ups!”

    100917 Friday “Mile Time Trial & Muscle-ups!”

    WOD First: Mile run for time. Just when you thought you wouldn’t have to run that route again…I’m squeezing it in before we leave this space! We’re doing the three lap route on Church St, Hillard, S. Lexington, Aston and back to Church. Strength/Skill Work Muscle-ups: Switch back and forth between ring muscle ups and […]

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  • 100916 Thursday To Stretch — Part III

    100916 Thursday    To Stretch — Part III

    Strength/Skill Work Overhead squat: Work towards a new 5 rep max. If you missed your attempt at a new 5 rep last time. See your coach for the first set of work-sets. WOD 5 Rounds of: 30 seconds max double unders 30 seconds Rest 30 seconds max knees-to-elbows 30 seconds Rest This is part three […]

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  • 100915 Wednesday Grok CFA Picnic THIS Sunday!

    100915 Wednesday Grok CFA Picnic THIS Sunday!

    Strength/Skill Work Push jerk: Work towards a new 5 rep max or see a coach for your work sets of the day if you missed at a new 5 rep last time. WOD 3 Rounds of 60 seconds row (calories) 60 seconds ring dips 30 seconds turkish roll-ups on right side 30 seconds turkish roll-ups […]

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  • 100914 Tuesday

    100914 Tuesday

    Strength/Skill Work Kettlebell swings: Warm-up at light weight with 2-3 sets of 10 reps. Then, heavier 7-7-7 with 60 seconds rest b/w sets. Work to use a weight heavier than you normally use in a workout. Move up in weight only as you are comfortable. End with 2 sets of 30 consecutive reps at the […]

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  • 100913 Monday “50 Burpee Box Jumps”

    100913 Monday “50 Burpee Box Jumps”

    Coming soon to the CFA Library OR pre-order your own copy from Amazon for $14.58 here. Strength/Skill Work Clean: Work towards a heavy set of 5 (Not power clean. So, we’re squatting every time we clean the bar!) WOD 50 burpee box jumps for time Use a box you can jump on and off of […]

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  • 100911 Saturday “Adepto Animum II”

    100911 Saturday “Adepto Animum II”

    WOD With a continuously running clock, each round starts at the 3 minute mark: Round 1: 30 Wall Ball Shots (OR 30 Kettlebell swings) followed by 200m Run. Round 2: 30 Kettlebell swings (OR 30 Wall Ball Shots) followed by 200m Run. Round 3: Same as Round 1 Round 4: Same as Round 2 Round […]

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  • 100910 Friday “Vegetable Medley”

    100910 Friday “Vegetable Medley”

    Strength/Skill Work: Deadlift WOD 200m Uneven farmer’s walk (Rx’d w/53/35 & 35/26) 30 push-ups 100ft unevenly weighted walking lunge (same wght as FC) 20 burpees 15 toes-to-bar 20 burpees 100ft unevenly weighted walking lunge 30 push-ups 200m uneven farmer’s carry For time. Notes: 1. Today is Friday…Project Red Shirt! 2. The move is delayed by […]

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  • 100909 Thursday “Surrender II”

    100909 Thursday “Surrender II”

    Strength/Skill Work Pistols: Complete 5 sets of 5 reps per leg. Work on depth, if you can do them unassisted then add weight. WOD 400m run 10 shoulder press 400m run 20 push-press 400m run 30 push jerk 400m run For time. Use ~80% of your shoulder press 5RM not to exceed 95/65lbs.

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