• 150325 Wednesday

    150325 Wednesday

    Main – CrossFit March On-Ramp graduates this Friday, March 27th with their final WOD at 6:30pm. All CFA members are invited to join in celebrating their graduation! There will be light snacks and beverages. Kids are welcome too! (No Measure) AMRAC in 8 Minutes with Mobility + 2-8: Axle Thruster, C2B Pull-up (Strict Rnd 1)–>BMU […]

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  • 150324 Tuesday

    150324 Tuesday

    Main – CrossFit Warm-up (No Measure) AMRAC in 8 minutes with Mobility + 2-8: Axle Front Squat, Dip, ManMaker, Rowling. Strength/Skill Development Spend 15-20 minutes alternating A1/2 NTE 4 Rounds. A1. : Romanian Deadlift (@ 30X1; 5-8 ) A2. : 1-arm DB Press (@20×1; 5-8/arm ) Compare to last week’s 1-arm DB HP reps/load- ideally […]

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  • 150323 Monday

    150323 Monday

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 2-8: Snatch Press Under, C2B Pull-up (Strict Rnd 1), KBS, Burpee Box Jump/Step-Over. Strength Development Take 18 Minutes to alternate b/w A1/2 NTE 4 Rounds. A1. : Paused Overhead Squat (@31X1; 2-4) A2.: Kneeling Torso Row (@ 31X1; 4-6/arm ) WOD : Metcon […]

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  • 150322 Sunday Recovery

    150322 Sunday Recovery

    Main – CrossFit Recovery 1.2 (3 Rounds for reps) 3 rds: 1 min 10m SB/MB Shuttle carry 30 sec suitcase DL, rt 30 sec suitcase DL, lt 1 min bear crawl 30 sec Rt arm waiter’s squat 30 sec Lft arm waiter’s squat 1 min plank hold 3 min row Z1

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  • 150321 Saturday Open 15.4

    150321 Saturday Open 15.4

    Main – CrossFit (No Measure) AMRAC in 6 Minutes with Mobility + 3-6: Axle Front Squat, 1-arm DB Press, C2B Pull-up (Strict Rnd 1). Strength/Skill Development Spend 15 Minutes cycling A1/2 NTE 3 Rounds. A1. : Axle Front Squat (@ 30×1; 3-4 x 3) A2. : Shoulder to Overhead (x 2-3 x 3 ) Utilize […]

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  • 150320 Friday

    150320 Friday

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-10: Axle Front Squat, KB BSU, RKBS, Knees 2 Elbows. Strength/Skill Development A1. : Romanian Deadlift (@ 30X1; 3-4 x 4.) A2. : 1-arm DB Push-Press ( @ 20X1; 5-8/arm x 3.) Partner WOD Metcon (AMRAP – Rounds and Reps) AMRAP in 12 […]

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  • 150319 Thursday

    150319 Thursday

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 2-8: Good Morning, Push-up, Paused 1-arm Waiter’s Squat, Rebounding x 20s. Strength Development 20 minutes to rotate A1/2 NTE 6 Rnds A1. : Back Squat (@20X2; x 2-4) A2. : Weighted Dip (@ 21X0; 2-3 ) compare to last Thursday’s weighted pull-up WOD […]

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  • 150318 Wednesday

    150318 Wednesday

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 3-10: Back Squat, C2B Pull-up (Strict Rnd 1)–>BMU as able, BTN Press, Box Jump (Step down Rnd 1). Strength Development A. : Clean Complex #2 (10 Minutes to build to a moderately tough complex ) Power Clean + HPC + SH2OH x 2 […]

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