• 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 […]

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  • 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 […]

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  • 110416 Saturday “Fight Gone Bad”

    110416 Saturday “Fight Gone Bad”

    If you don’t know, you’ll soon find out!

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  • 110415 Friday Options for 11.4

    110415 Friday Options for 11.4

      If you haven’t heard Aidan, Ethan and Rex are moving their home base back to Nashville at the end of the month! They have been part of the CFA community since the days of Fit ‘n Fun. We will truly miss you all for your kind spirit and epecially…your humor. Please come back and […]

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  • 110413 Thursday

    110413 Thursday

    Strength/Skill Work Complete 4 Rounds of: Weighted box step-ups 6-8/leg @ 2211 Ring rows 6-8 @ 41X2 WOD For 20 minutes work your way through the following with emphasis on technique and breathing: Cover 400m with it consisting of: 100m easy run/walk, 100m run @ 70% effort, 100m easy run/walk, 100m run @ 80% effort […]

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  • 110413 Wednesday Sectionals 11.4 Prep

    110413 Wednesday Sectionals 11.4 Prep

      Coach Kat throwing around her PR weight of 110lbs during last week’s Sectionals 11.5 work out. What kind of PRs will this week’s workout bring?!? Strength/Skill Work Complete 4 Rounds of: Overhead squats 6-8 reps, 30s rest Ring dips 6-8 reps -OR- Muscle-ups 3-5 reps Rest 2-3 minutes to work on mobility WOD Complete […]

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  • 110412 Tuesday

    110412 Tuesday

      Strength/Skill Work Complete 5 Rounds of: Thruster x 4-6 reps Rest ~30s Max double unders in 60s If you completed 5 or 6 reps for the thruster add weight and repeat. If you are unable to complete 4 reps then go down in weight! WOD Complete 3 Rounds of: 5 Thrusters @ 80% today’s […]

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  • Tuesday 4:30pm Class cancelled:

    Tuesday 4:30pm Class cancelled:

    Please note that the Tuesday 4:30pm class has been cancelled due to lack of attendance. You can always refer here for the present class schedule. The present evening class schedule is as follows: Monday 530, 630pm Tuesday 530pm Wednesday 530, 630pm Thursday 430, 530pm  

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