• 100721 Wednesday “Fubar”

    100721 Wednesday “Fubar”

    Strength/Skill Work Ring dips: 4 sets of max reps in 30 seconds at the top of every 4 minutes. Use enough assistance to hit 15-20 dips in the first round. Post first round and overall reps to comments. WOD 90 seconds row for max calories 30 seconds rest 60 seconds max rep kettlebell squat clean, […]

  • 100720 Tuesday “Walgreens”

    100720 Tuesday “Walgreens”

    Strength/Skill Work Single support deadlift:: 5×5 per leg WOD AMRAP in 3 minutes of: 5 thrusters (70% plus meaning round up based off your thruster 5RM not to exceed 95/65lbs) 10 box jumps (24/20″) 1 minute rest Complete 3 total rounds.

  • 100719 Monday “The Qualifier”

    100719 Monday “The Qualifier”

    Strength/Skill Spend 10 minutes working towards a heavy but crisp squat snatch WOD 8 rounds of: 2 squat snatch 4 push press 6 chest to bar pull ups 200m run 22 minute cap Use ~70% of OHS 5 rep max or ~80% of max squat snatch. Same bar for push-press. Bar must go to the […]

  • 100718 Sunday “Short Circuit”

    100718 Sunday “Short Circuit”

    CrossFit Games Party TODAY @ CFA! Team WOD 1st wave @ 3:00 In teams of 4 complete: 2000m row and 100 burpees one person on the rower and only one teammate doing burpees at a time. Break up burpee reps/row distance as you choose. The row and burpees must be complete before the team may […]

  • 100717 Saturday “Three Ring Circus”

    100717 Saturday “Three Ring Circus”

    WOD Within 3 minutes complete: 2 consecutive rounds of Cindy (5 pullups, 10 pushups, 15 squats) Immediately followed by: max calorie row. (Score=calories) 1 minute rest Within 3 minutes complete: 400m run Immediately followed by:Max rep burpees. (Score=burpees) 1 minute rest Within 3 minutes complete: 2 rounds of 8 OHS (bar wght only 45/35lbs) 4 […]

  • 100716 Friday

    100716 Friday

    Strength/Skill Push Jerk: Work towards a new 5RM WOD 5 rounds of: 30 seconds max rep box jumps (24″/20″) 30 seconds max rep hang power cleans (70% of max 5 rep hang power clean not to exceed 135/95lbs) 1 minute rest New Saturday class schedule starting TOMORROW: 7:30/8:15 and 9:00. Contact Shanna (ShannaDuvall@gmail.com) if you […]

  • 10/07/15 Thursday “Farmer Annie”

    10/07/15 Thursday “Farmer Annie”

    Strength/Skill Thruster: Work towards a new 5RM WOD 50 double unders 50 sit-ups 100m farmer’s walk 40 double unders 40 sit-ups 100m farmer’s walk 30 double unders 30 sit-ups 100m farmer’s walk 20 double unders 20 sit-ups 100m farmer’s walk 10 double unders 10 sit-ups 100m farmer’s walk For time. CrossFit Games Party THIS Sunday […]

  • CrossFit Games Party/WOD THIS Sunday!

    CrossFit Games Party/WOD THIS Sunday!

    For those of you unfamiliar the 2010 InternationalCrossFit Games are taking place this weekend at the Home Depot Center in Carson, CA. Events begin Friday and will be streamed live online. Sunday afternoon CFA will have an optional WOD (more than likely a team/partner effort) at 300 followed by a CrossFit Games Party from 4:0o-8:00pm. […]