• 110822 Monday

    110822 Monday

    Strength/Skill Development A. Power snatch + OHS for 2-4 reps x 6 sets. Rest 2 minutes b/w sets for mobility work. B. Spend 6 minutes practicing dumbbell single arm snatching. Build to challenging triple per side w/o press-outs. WOD AMRAP in 8 minutes of: DB power snatch x 8 (4 per arm) Walking lunge steps […]

  • 110820 Saturday

    110820 Saturday

    Strength/Skill Development Complete 4 rounds of A1/A2: A1. Kettlebell swing @ 1013;12-15 reps A2. DB weighted walking lunge steps @ 2011; 6-8 steps/leg. B. Spend 8 minutes working power snatch touch ‘n go technique. Stay light, fast & efficient. No pressing out! WOD 20 Power Snatch (Use ~60-70% best multi-rep power snatch NTE 95/65lbs) 30m […]

  • 110819 Friday “Cope on a Rope”

    110819 Friday  “Cope on a Rope”

    Strength/Skill Development Complete 3 rounds of A1/A2: A1. Front squat @ 2013; 6-8 reps A2. Bent over DB Row @ 21X2; 6-8 reps B. Foot drills WOD 50 double unders 5 knees to elbows 40 double unders 10 knees to elbows 30 double unders 15 knees to elbows 20 double unders 20 knees to elbows […]

  • 110818 Thursday

    110818 Thursday

    Strength/Skill Development Complete 5 rounds of A1/A2: A1. Ring dip @ 11X1; 3-5 reps. Rest ~30s A2. Max rep box jumps in 10s. Move up in height as you complete 10 in 10 seconds. Rest ~90s before returning to A1. B. Spend 8 minutes working up to a heavy double in the push-press but NOT […]

  • 110817 Wednesday

    110817 Wednesday

    Strength/Skill Development A. Deadlift @ 10X0 x 6-8 reps x 2 sets @ 70% multi-rep max. Rest 2 minutes b/w sets. B. Front-rack reverse lunge @ 20X1; 10-12 reps x 2 sets. Rest 30s bw legs. 2 min bw sets. WOD Complete 3 rounds of: 400m run 15 power cleans (60-70% of multi-rep max NTE […]

  • 110816 Tuesday

    110816 Tuesday

    Strength/Skill Development Complete 3 rounds of A1/A2: A1. Back squat @ 2013; 6-8 reps A2. Supinated grip C2B Pull-up @ 21X1; 6-8 reps (Add weight or reduce bands as you are able to complete 8 reps) WOD AMRAP in 10 minutes of: 1 arm DB Thruster x 5 reps per arm (10 total per round) […]

  • Fight Gone Bad 6. Mark Your Calenders for Sept 17th!

    Fight Gone Bad 6.  Mark Your Calenders for Sept 17th!

    Please click here for an inspiring story about one of the many warriors you’ll be supporting! Overview This year CFA will participate in the annual CrossFit charity drive, “Fight Gone Bad”. For those of you who don’t know FGB raises money and awareness for charities with the goal to help the greater community. This year […]

  • 110815 Monday

    110815 Monday

    Strength/Skill Development Clean & Jerk: Work up towards a challenging set of three you can complete in 20s or less. WOD Complete 3 rounds of the following: AMRAP in 3 minutes of: 3 Power cleans (75-85% of today’s best NTE 155/105lbs) 6 Burpees w/lateral jump over the bar 9 Squats Rest 1 minute between rounds. […]