• 090918 Friday “The Great Heights”

    090918 Friday “The Great Heights”

    Strength/Skill Work: Thruster WOD Complete as many rounds as possible in 12 minutes of: 15 Ball slams 9 pull-ups 7highbox jumps (28″/24″ or whatever if challenging but allows you to be confident that you can get up there!)

    Read More...
  • 090917 Thursday “Dutch”

    090917 Thursday “Dutch”

    Strength/Skill Work: Hang Power Clean WOD There are two variations of today’s work-out. Which version you do will depend on your skill level with the overhead squat. Some do not have the shoulder/hip flexibility in theOHSto get the intended stimulus from this work-out. Ultimately the coaches will tell you which work-out to use. For those […]

    Read More...
  • 090916 Wednesday “Over, Under and Through”

    090916 Wednesday “Over, Under and Through”

    Strength/Skill Work: Max height box jump WOD 50 Double unders (or 150 single jumps) 20-15-10-5 Power Snatch (115/75lbs) Kettlebell swing (1.5 pood/1 pood) 50 Double unders For time.

    Read More...
  • 090915 Tuesday “New England”

    090915 Tuesday  “New England”

    Strength/Skill Work: Front squat WOD Complete 5 rounds of the following: 21 deadlifts 7 thrusters For time. The same bar will be used for the entire work-out. You can use 60% of today’s max front squat weight or 65% of your max thruster weight (Please use the lighter of these two numbers). Not to exceed […]

    Read More...
  • 090914 Monday “A Moment in Time”

    090914 Monday “A Moment in Time”

    Strength/Skill Work: Push Jerk WOD In 3 minutes complete the following: 400m run Immediately followed by max rep clean and jerks 1 minute rest. Repeat for 3 total rounds. For the clean and jerk use 75% of today’s push jerk weight not to exceed 135lbs/95lbs.

    Read More...
  • 090913 Sunday Discussion

    090913 Sunday Discussion

    I’ve met people who are passionate about kayaking. I’ve met people who are passionate about television and pop-culture. I’ve met people who are passionate about being depressed. Others are passionate about music. I see myself as passionate about human movement and anything that affects it. Our passions are our emotions; they are our connection to […]

    Read More...
  • 090912 Saturday “Bear Hunt”

    090912 Saturday “Bear Hunt”

    WOD Complete 7 cycles of the following bear complex without putting the bar on the ground. Power clean front squat push press back squat push press from back rack Complete 5 total rounds. Rest as needed between rounds. Start relatively light with the goal of increasing load each round. Best of luck to all CFA […]

    Read More...
  • 090911 Friday “The Belch”

    090911 Friday “The Belch”

    Strength/Skill Work Turkish Get-up: Find your 5,3 or 1 rep max depending on which you last completed. WOD 4 rounds for time of: 200m waiter’s walk (45#/35# plates) 20 dumbbell burpee deadlifts

    Read More...