• 110517 Tuesday

    110517 Tuesday

    A1. Lunge squat @ 2121; 8-10/leg x 4. 30s rest b/w legs & A2 A2. Shoulder press @ 12×3; 6-8 reps x 4. Rest 60s B1. Hip extensions @ 4114; 4-8 reps x 2 Rest 30s B2. Side plank 20-40s, 10s rest b/w sides x 2 Rest 30s C. Complete 4 rounds of: 60s Row […]

  • 110515 Monday

    110515 Monday

    A. Complete 5 sets of the following: A1. Overhead squat @ 1010; 8-10 reps x 5. Rest 30s before A2. (Go up in weight as you can maintain tempo for 10 reps) A2. KB/DB high pull @ 3012; 5-7 reps x 5. (Focus on HIGH elbows and maintaining shrug for 2 count.)Rest 90s before returning […]

  • 110514 Saturday “EMOM C&J”

    110514 Saturday “EMOM C&J”

    A. 15 minutes to build up to a heavy single in the snatch. Your choice of power or full snatch, but NO press outs! B. 12-15 minutes to review various options in moving a barbell from the ground to your shoulders and then to overhead C.Every minute on the minute for 15 minutes complete: 2 […]

  • 110513 Friday “Single Leg Testing”

    110513 Friday “Single Leg Testing”

        A. Dumbbell split squat @ tempo of 3010 for 8 reps per side 3 paces in front of bench/box that falls 1″ below the bottom of your knee cap. Rest 60s between legs. Rest 3-5 minutes between attempts. The tempo is strict in order to get an accurate baseline measure of your single […]

  • 110512 Thursday

    110512 Thursday

    A1. Front squat @ 2021; 5-8 reps x 4 sets (after warm-up sets). 20s rest b/f A2 A2. Ring rows @ 4133; 4-6 x 4 sets. 90s rest b/f returning to A1. B. Complete 4 rounds of the following at a sustainable effort: 30s Dumbbell push-press 30s Box jumps (20/16″) 60s Tire step-thru ( step […]

  • 110511 Wednesday “Longer Map Session”

    110511 Wednesday “Longer Map Session”

    Today is one of our MAP (maximal aerobic power) sessions. Each round will be scored to determine appropriate levels of intensity (intensity should be a sustainable effort and as such each round should be of very similar output to the others). Also, scoring will allow us to see improvements in general fitness if you are […]

  • 110510 Tuesday “Getting Stronger Day 2″

    110510 Tuesday “Getting Stronger Day 2″

    Complete 4 Rounds of: A1. Back squat @ 2021; 4-6 reps. 20 seconds rest A1. C2B Pull-up (or ring rows) @ 31X1; 3-5 x 4. 90 seconds rest Complete 4-5 Rounds of: B1. Power snatch 2-4 reps @ 13X2 (1s down, 3s b/w reps, X=up as fast as possible, 2s HOLD overhead). 10 seconds rest […]

  • This is YOUR Off-Season!

    This is YOUR Off-Season!

    CrossFit is described as, “the sport of fitness”. With any other sport there is an off-season. A period of time when intensity is scaled back and other energy systems are trained. The next 3-6 weeks will constitute the official “off-season” for all CFA athletes. Don’t w0rry the gym will not be closed. You will still […]