• 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 […]

  • 110413 Wednesday Sectionals 11.4 Prep

    110413 Wednesday Sectionals 11.4 Prep

      Coach Kat throwing around her PR weight of 110lbs during last week’s Sectionals 11.5 work out. What kind of PRs will this week’s workout bring?!? Strength/Skill Work Complete 4 Rounds of: Overhead squats 6-8 reps, 30s rest Ring dips 6-8 reps -OR- Muscle-ups 3-5 reps Rest 2-3 minutes to work on mobility WOD Complete […]

  • 110412 Tuesday

    110412 Tuesday

      Strength/Skill Work Complete 5 Rounds of: Thruster x 4-6 reps Rest ~30s Max double unders in 60s If you completed 5 or 6 reps for the thruster add weight and repeat. If you are unable to complete 4 reps then go down in weight! WOD Complete 3 Rounds of: 5 Thrusters @ 80% today’s […]

  • Tuesday 4:30pm Class cancelled:

    Tuesday 4:30pm Class cancelled:

    Please note that the Tuesday 4:30pm class has been cancelled due to lack of attendance. You can always refer here for the present class schedule. The present evening class schedule is as follows: Monday 530, 630pm Tuesday 530pm Wednesday 530, 630pm Thursday 430, 530pm  

  • 110411 Monday

    110411 Monday

    Strength/Skill Work Complete 5-6 rounds of the following: Hang (power) snatch: Build to a heavy set of 2 (If OHS mobility is your limiter then stick with a power snatch. Otherwise allow yourself to receive the bar in the full squat if the weight requires) Deadhang chest-to-ring/bar pull-ups @ 31X1; 4-6 reps. (If you have […]

  • Great week at CFA!

    Great week at CFA!

    There were lots of great moments @ CFA this week. The high standards set by this week’s Sectional workout requiring ladies to C&J 110lbs and men 165lbs resulted in multiple PRs! Unfortunately, we do not have them all on video. but below you’ll see videos of Amber’s last rep and today’s last shot at the […]

  • 110409 Saturday

    110409 Saturday

    Strength/Skill Work Back squat 5 sets of 4-6 reps @ 3111. Rest ~90s between lifts. WOD For 20 minutes move through the following at a sustainable pace: 400m run 14 Dumbbell power snatch, right arm 7 push-ups (Adv: Ring push-ups) 14 Dumbbell power snatch, left arm 7 push-ups (Avd: Ring push-ups) This is meant to […]

  • 110407 Friday Sectionals WOD 11.3

    110407 Friday Sectionals WOD 11.3

    Strength/Skill Work Clean & Jerk: Take a solid 20 minutes to work up to a heavy single. Spend plenty of time between attempts for MOBILITY WORK! WOD In 5 minutes complete as many rounds of the following: Clean (or power clean + front squat) Shoulders to overhead Use ~80% of your max C&J. Each round […]