• 110603 Friday “5k Team Row”

    110603 Friday “5k Team Row”

    Complete 4 rounds of A1/A2: A1. Front foot elevated to no more than 8″ lunge squat @ 2020; 8-12/leg. 30s rest b/w legs. Then move directly to A2. A2. Toes to bar: 8-12 reps. Focus on efficiency of your kip. 60s rest b/f returning to A1. B.In teams of 3 or 4 complete a 5,000m […]

  • 110602 Thursday

    110602 Thursday

    Complete 4 rounds of A1/A2: A1. Back squat @ 2011; 8-10. 20s rest A2. FLR (front leaning rest) position for total of 60s. If you can comfortably complete on floor then add difficultly by moving to rings. Rest 60-90s b/f returning to A1. If you had to break the FLR into multiple sets try to […]

  • 110601 Wednesday “Jackie”

    110601 Wednesday “Jackie”

      Workout Primer (untimed except for your rest) 3 Rounds of 200m run, 7 thrusters, 5 pull-ups. Complete the first round @ 50-60% effort with 1-2 minutes rest before the 2nd round. Complete the second round @ 60-70% effort and rest 2-3 minutes before the third round. Complete the third round @ 70-80% effort and […]

  • Training vs. Testing

    Training vs. Testing

    There is a difference between testing and training. In testing, one goes at their full capacity for the day. In training, multiple submaximal efforts are used to accomplish long-term progress while minimizing burn-out and over-stressing our physical ability.Ultimately, testing on a regular basis has little long-term value. However, regularly training with some occasional tests to […]

  • 110531 Tuesday

    110531 Tuesday

    A. Deadlift @ 2112; 3-5 x 5. 2-3 minutes rest b/w sets B. Lunge squat @ 2020; 10-12/leg x 3. 30s rest b/w legs. 60s rest b/w sets C. Complete 4 rounds of: Max rep Dumbbell hang power clean in 30s Exactly 10 seconds rest Max rep double unders in 30s Rest exactly 1:20 before […]

  • 110530 Monday “Paul”

    110530 Monday “Paul”

    Pleaseremember our schedule changes for today by referring to the post below! Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty whileresponding to a domestic disturbancecall on April 4, 2009. He was engaged to be married with Lisa Esposito. Thank you to all military, police, […]

  • 110529 Memorial Day Hours Reminder

    110529 Memorial Day Hours Reminder

    Please remember that tomorrow is Memorial Day and the CFA schedule has been modified. Classes will be held at 5am, 7am and 9am. All are welcome to attend these class times. The schedule will be able to accommodate larger groups. Please note: This means that there will be NO EVENING CLASSES on Monday, May 30th, […]

  • 110528 Saturday “Half-Cindy”

    110528 Saturday “Half-Cindy”

    A. Complete 5 rounds of A1/A2: A1. OHS @ 1010; 8-10 reps. Rest 60s A2. Kettlebell high pull @ 2122; 6-8 reps. Spend 2 minute focusing on mobility b/f returning to A1. B. AMRAP in 10 minutes of: 5 pull-ups 10 push-ups 15 squats Post total rounds, bands (if applicable), push-ups on knees or toes