• 101211 Saturday

    101211 Saturday

    Strength/skill work: Shoulder press: Work up to a heavy set of three over 5-7 sets. WOD 10,9,8…1 Knees to elbows Squats Push-ups For time (If you have you capacity to perform 20 strict push-ups-meaning from your toes full range ,without kipping/peeling then do ring push-ups.)

  • 101209 Friday

    101209 Friday

    Strength/Skill Work: Hang power snatch 7×3 Start with bar weight and work to go up in weight over the 7 sets. If you end up pressing out or losing technique go down to a weight that is challenging, but that you can do cleanly and finish your remaining sets at that weight. Post max loadx3 […]

  • 101209 Thursday

    101209 Thursday

    Strength/Skill Work Thrusters: 3×15 reps for time @ top of every 3 minutes. Use ~70% of your thruster 3/5RM not to exceed 95/65lbs. WOD 1,000m row for time 3 minutes to rest Max chest-to-bar pullups in 3 minutes. 3 minutes to rest 50 slam balls (full extension and caught off first bounce) for time. CFA […]

  • 101208 Wednesday “Ninja D”

    101208 Wednesday “Ninja D”

    Strength/Skill Work Dumbbell split squat: 4×8 reps per leg. Rest 3 minutes b/w sets. WOD 10 Hang power cleans (~80% of your HPC 5RM) 30 Box jumps 10 Hang power cleans 20 Box jumps 10 Hang power cleans 10 Box jumps For time. This workout was first completed on 100929.

  • 101207 Tuesday “American Idol”

    101207 Tuesday “American Idol”

    Strength/Skill Work Overhead squat: Work to add 5-10lbs to your new 5RM WOD 7 Rounds of: 5 Power snatch (Use 80% of max hang power or power snatch not to exceed 135/95lbs) 20 Double unders/60 single unders For time.

  • 101206 Monday

    101206 Monday

    Strength/Skill Work Dumbbell shoulder press: 5 x 8 reps WOD AMRAP in 10 minutes of: 15 Kettlebell swings 10 Goblet squats (with your KB) 5 Burpees Last completed on Tuesday 100907. Closing due to weather?!? Luckily for y’all the majority of our CFA coaching staff grew up in more northern climates. As a result a […]

  • When are we Fit enough?

    When are we Fit enough?

    This question, and others like it, are something I am asked on a regular basis. How strong is strong enough? Eventually, won’t we just not be able to lift ANY heavier weight? When does age catch up with us and we actually start getting weaker? This is an incredibly difficult question to answer. Each person […]

  • 101204 Saturday

    101204 Saturday

    Strength/Skill Work Clean and Jerk: Spend 12 minutes working up to a heavy single (power clean is allowed) Partner WOD Complete 5 rounds of: 7 HIGH box jumps (35″/28″) 50ft overhead walking lunge (45/25#) One person working at a time. When one finishes one round the next person begins. Each person completes 5 rounds.