• 110225 Friday

    110225 Friday

    Best of luck to Rustan tomorrow as he takes on the Mount Mitchell Challenge. The Challenge involvesa 40 mile race starting at an altitude of 2,360ft, gaining 4,324ft in the first 20 miles and continuing on to the 6,684ft of Mt. Mitchell by the finish! CFA will be thinking of you Rustan!! Strength/Skill Work Complete […]

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  • 110224 Thursday

    110224 Thursday

    Strength/Skill Work Overhead squat: 5-5-5-3-3-1-1 Work to add weight each set and rest approximately 2 minutes between lifts. WOD Complete 3 rounds of: 90 seconds Row 30 seconds Rest 60 seconds Wall ball 60 seconds Rest 30 seconds Toes-to-bar 90 seconds Rest Reminder: Welcome Home Potluck for Randy on Saturday!

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  • 110223 Wednesday “The Camel Clutch”

    110223 Wednesday “The Camel Clutch”

    Strength/Skill Work: Take 20 minutes to work up to a max effort clean and jerk. (Power or full clean is acceptable.) Partner WOD AMRAP in 15 minutes of: 12 kettlebell swings 8 box jumps 4 burpees One person works while the other person rests.

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  • Welcome Home Randy Paleo Potluck!

    Welcome Home Randy Paleo Potluck!

    Join us after classes THIS Saturday to welcome home Randy Kite, one of CFA’s founding owners. Families encouraged to come! Bring a paleo dish and your family to meet Randy if you don’t know him and to welcome him home. The paleo potluck will be this Saturday, February 26th from 1:00-3:00.

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  • 110222 Tuesday “Snatch and Sprint”

    110222 Tuesday “Snatch and Sprint”

    Strength/Skill Work Complete 4 sets of the following: Lunge squat x 8 reps @ 30X1 on right leg 8 box jumps (focus on soft landings on top of AND on the floor, jump from where you land without readjusting your feet on the floor) 1 minute rest Lunge squat x 8 reps @ 30X1 on […]

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  • 110221 Monday “Fire It Up!”

    110221 Monday “Fire It Up!”

    Robb shares some of his experience and prep for his climb last month: The 19,344 ft summit of Cotopaxi in Ecuador; a good 6,000 feet higher than I’ve ever been. Wanted to thank the CFA coaches for running a great shop. The entire package was a huge part of my success. From a fitness perspective, […]

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  • Your Lifestyle Part 1: Food Movies Review

    Your Lifestyle Part 1: Food Movies Review

    Last Friday I went to watch the documentary “Forks Over Knives”. It is a documentary on the tale of two careers headed in the same direction. Drs. Colin Campbell and Caldwell Esselstyn, the former a nutritional biochemist and researcher, the latter an open heart surgeon, focus their careers on helping people improve their lives and […]

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  • 110219 Saturday “Running Clock Burpees”

    110219 Saturday “Running Clock Burpees”

    Strength/Skill Work Complete 3 sets of 5 power cleans moving up in weight to warm-up and resting approximately 60 seconds between sets. After your warm-ups begin 5 sets of the following: Power clean 1.1.1 Rest 10 seconds after each lift. Immediately followed by: Rings rows 7 reps at tempo of 41X2 (4 seconds to lower, […]

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