• 110727 Wednesday

    110727 Wednesday

    Strength/Skill Development Complete 3 rounds of A1/A2: A1) Barbell split squat or lunge squat @ 20X1; 6-8/leg. Rest 30s b/w legs with bar off your shoulders. One should be controlling reps of 1/3-1/2 bodyweight either in total weight of dumbbells or with barbell in a lunge squat before advancing to the split squat. A2) KB […]

  • 110726 Tuesday

    110726 Tuesday

    Strength/Skill Development A1. Clean pulls x 3 reps for 5 sets. A2. BTN Press @ 21X2; 4-6 reps x 4 sets. B. Spend 5 minutes reviewing & practicing KB/DB single arm snatch. WOD 6rounds for time of: 200m run 12 KB/DB snatch (6 per arm) Post best clean pull x 3, BTNP x ?, Time […]

  • 110725 Monday

    110725 Monday

    Strength/Skill Development Hang clean: 3-5 reps x 5 sets. Rest 2 minutes b/w sets. WOD At the top of every 3 minutes complete: 50m Sandbag sprint 12 Russian KBS (heavy) 10 Box jumps (Focus on rebound off floor) Complete 6 total rounds. Note the time at the end of each round. Post 2 fastest and […]

  • Reminder: CrossFit Games Party in 1 week!

    Reminder: CrossFit Games Party in 1 week!

      The2011 CrossFit Games will kick off Friday, July 29th @ 11am EST. CFA will be hosting a gathering on Sunday, July 31st to watch a live streaming of the final day of competition. The gym will open at 11am that morning for the start of competition. Team WOD We will kick off some team […]

  • 110723 Saturday

    110723 Saturday

    Strength/Skill Development Spend 18 minutes building to a heavy double in the thruster working from bar weight. WOD AMRAP in 15 minutes of: 15 double unders 10 pull-ups 5 thrusters (Use 60-70% of today’s best 2 rep NTE 115/75lbs) For an extra challenge note how many rounds you complete with unbroken reps. Meaning 15 consecutive […]

  • 110722 Friday

    110722 Friday

    Strength/Skill Development A. Back squat @ 20X3; 3-5 reps x 5 sets. Rest 3 minutes b/w following warm-up sets. B. Push-press @ 11X1; 4-6 reps x 3 sets. Rest 2 minutes for shoulder/mid back mobility. WOD Complete 3 rounds for time of: 7 Push-press/jerk (Use ~80-85% of today’s or your best 5RM NTE 155/105lbs) 7 […]

  • 110721 Thursday

    110721 Thursday

      Strength/Skill Development A1. Sumo deadlift @ 2111; 4-6 reps x 4 sets following warm up sets. A2. Ring dips @ 1111; 4-6 reps x 4 sets. Add weight as able to complete 6 reps @ tempo. B. OHS @ 20X1; 6-8 reps x 3. Rest 90s b/w sets. WOD Complete 5 rounds for time […]

  • 110720 Wednesday

    110720 Wednesday

    Strength/Skill Development Complete 5 rounds of: A1. Hang powersnatch 3-5 reps A2. No arm pull row max distance in 20s. Work on powerful hip drive! WOD Complete 4 rounds for time of: 400m run with a complete stop every 100m 5 Hang power clean with today’s best hang power snatch 3+ rep 8 Pull-ups (Adv: […]