• 110304 Friday

    110304 Friday

      Strength/Skill Work Deadlift 7 sets of 8 reps @ tempo of 4012 (4 seconds to lower, no rest at the bottom, 1 second to stand, 2 second rest at the top). Rest 2-3 minutes between sets. Please note this tempo is set with a goal to work on posterior endurance. Start light at a […]

  • 110303 Thursday “Half of Master WOD #6″

    110303 Thursday “Half of Master WOD #6″

    Strength/Skill Work Complete 5 rounds of: Hang power clean x 4, 30 seconds rest Deadhang pull-ups x 3-5, Add weight or reduce bands as you are able to complete 5 reps each set. Go down in weight or up in bands if you do not complete a minimum of 3 reps. 2 minutes rest before […]

  • 110302 Wednesday

    110302 Wednesday

    Strength/Skill Work Hang snatch: Spend 15 minutes working up to a heavy set of 3 Partner WOD Each person will run the following intervals: 400m, 400m, 200m While one partner runs the other partner will perform burpee broad jumps for distance. (Every 10m subtracts 5 seconds from your teams overall time.) Both partners rest for […]

  • 110301 Tuesday

    110301 Tuesday

    Strength/Skill Work Push-press: Complete 6-8 sets of 3 working up in weight as you are able to maintain proper overhead position WOD 40 kettlebell swings 20 burpees 30 kettlebell swings 15 burpees 20 kettlebell swings 10 burpees For time. Use a KB weight that challenges you, but that forces you to break the first set […]

  • 110228 Monday

    110228 Monday

      Strength/Skill Work Front squat: 5-6 sets of 5 @ 3013 WOD Complete 3 rounds of 40 seconds of work, 20 seconds of rest at the following stations: Kettlebell Thrusters (53/35lbs) Sandbag Power Cleans Ball slams (the ones that bounce NOT The Slammer Rest

  • Your Lifestyle Part 2: Short-term vs. Long-term

    Your Lifestyle Part 2: Short-term vs. Long-term

    Food and lifestyle affect our health. Not many people fail to understand this. However, to really make a moment-by-moment decision about what to eat, think, and do we must understand WHAT our health is and then how each decision creates said effect. Simply put, chronic diseases are the result of long-term use of short-term physiology. […]

  • 110226 Saturday

    110226 Saturday

    WOD Complete 4 rounds of the following: In 5 minutes complete: 600m sprint Immediately followed by one set of unbroken pull-ups Max rep power clean in remaining time. (Use ~80% of your max power clean NTE 155/115lbs) Rest 5 minutes between rounds. Note your 600m time, pullups and power cleans of each round. Yes, 5 […]

  • 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 […]