• 110421 Thursday

    110421 Thursday

    Strength/Skill Work Front squat @ 3013; 2-4 reps x 5 with 2 minutes rest b/w sets after warm-up. WOD 3 Rounds of 30s Row 30s Rest 30s OHS w/bar weight 30s Rest 30s Double unders 30s Rest

  • 110420 Wednesday “WOD 11.5 Prep”

    110420 Wednesday “WOD 11.5 Prep”

    Strength/Skill Work Complete 5 Rounds of: 5 Touch ‘n Go Power Cleans (No pause on the ground, work up in weight as you can maintain proper posture and rhythm) 20s Rest 10 consecutive Wall balls 90s Rest WOD Complete 3 Rounds of: 7 Push-press (Heavy but a weight that you can complete 7 consecutive) 12 […]

  • 110419 Tuesday “Sit ‘n Slam II”

    110419 Tuesday “Sit ‘n Slam II”

    Strength/Skill Work Complete 5 Rounds of: Behind the Neck Press 5-7 reps @ 3111; Rest 20s Box jumps: Max reps in 10s. Move up in height if you can complete 10 in 10s. Active rest of 90s for mobility work WOD AMRAP in 12 minutes of 4 Sit-ups (Pay attention to your posture!) 4 Ball […]

  • 110418 Monday

    110418 Monday

      Strength/Skill Work Deadlift: Complete 5-6 sets of 2-4 reps @ 2211. Rest ~60s between early sets. Rest 2 minutes b/w over last 2-3 sets. Pre-WOD: 2-3x50m strides. Focus on forward lean and relaxed, quick feet WOD 4x400m run with exactly 2 minutes rest b/w efforts The goal of this workout is to run faster […]

  • Marathon Monday in Boston!

    Marathon Monday in Boston!

    It is a big weekend in Boston as the town is getting prepped for tomorrow’s 115th running of the Boston Marathon. CFA will be represented by Kim Schwartz who has been a part of the 5am class since its inception in the fall of 2009! Kim qualified for Boston at the Walt Disney World Marathon […]

  • 110416 Saturday “Fight Gone Bad”

    110416 Saturday “Fight Gone Bad”

    If you don’t know, you’ll soon find out!

  • 110415 Friday Options for 11.4

    110415 Friday Options for 11.4

      If you haven’t heard Aidan, Ethan and Rex are moving their home base back to Nashville at the end of the month! They have been part of the CFA community since the days of Fit ‘n Fun. We will truly miss you all for your kind spirit and epecially…your humor. Please come back and […]

  • 110413 Thursday

    110413 Thursday

    Strength/Skill Work Complete 4 Rounds of: Weighted box step-ups 6-8/leg @ 2211 Ring rows 6-8 @ 41X2 WOD For 20 minutes work your way through the following with emphasis on technique and breathing: Cover 400m with it consisting of: 100m easy run/walk, 100m run @ 70% effort, 100m easy run/walk, 100m run @ 80% effort […]