• 110222 Tuesday “Snatch and Sprint”

    110222 Tuesday “Snatch and Sprint”

    Strength/Skill Work Complete 4 sets of the following: Lunge squat x 8 reps @ 30X1 on right leg 8 box jumps (focus on soft landings on top of AND on the floor, jump from where you land without readjusting your feet on the floor) 1 minute rest Lunge squat x 8 reps @ 30X1 on […]

  • 110221 Monday “Fire It Up!”

    110221 Monday “Fire It Up!”

    Robb shares some of his experience and prep for his climb last month: The 19,344 ft summit of Cotopaxi in Ecuador; a good 6,000 feet higher than I’ve ever been. Wanted to thank the CFA coaches for running a great shop. The entire package was a huge part of my success. From a fitness perspective, […]

  • Your Lifestyle Part 1: Food Movies Review

    Your Lifestyle Part 1: Food Movies Review

    Last Friday I went to watch the documentary “Forks Over Knives”. It is a documentary on the tale of two careers headed in the same direction. Drs. Colin Campbell and Caldwell Esselstyn, the former a nutritional biochemist and researcher, the latter an open heart surgeon, focus their careers on helping people improve their lives and […]

  • 110219 Saturday “Running Clock Burpees”

    110219 Saturday “Running Clock Burpees”

    Strength/Skill Work Complete 3 sets of 5 power cleans moving up in weight to warm-up and resting approximately 60 seconds between sets. After your warm-ups begin 5 sets of the following: Power clean 1.1.1 Rest 10 seconds after each lift. Immediately followed by: Rings rows 7 reps at tempo of 41X2 (4 seconds to lower, […]

  • 110218 Friday “Testing Day”

    110218 Friday “Testing Day”

    (I advise muting this video before playing it! It is work/family/safe, but just rather obnoxious as I scream at Tom to stand.) Congrats to all the STRONG work in the gym this morning!!! Part 1 Work up to a new Back Squat @ 30X0 tempo. (Remember X means STAND AS FAST AS POSSIBLE, but there […]

  • 110217 Thursday

    110217 Thursday

    Strength/Skill Work Shoulder Press: Complete 8 sets of 3 @ tempo of 3311 with 2 minutes rest between sets. (Tempo would translate for shoulder press as 1 second up, 1 second pause at the top, 3 seconds down, 3 second pause with bar on shoulders) WOD 400m run 15 deadlifts (~60% of 5RM NTE 155/225lbs) […]

  • 110216 Wednesday “Black Box in the Dark”

    110216 Wednesday “Black Box in the Dark”

    Strength/Skill Work Clean: Spend 20 minutes working up to a heavy set of 2. WOD AMRAP in 3 minutes of: 6 ring pushups 9 high box jumps (30/25″) 1 minute rest between rounds. Pick up where you left off and complete three total rounds. This workout was last completed on 100921.

  • 110215 Tuesday “Farmer Annie”

    110215 Tuesday “Farmer Annie”

    Strength/Skill Work: Front squat: Complete 7 sets of 3 @ 30X5. Rest approximately 90seconds between your first 4 sets and 3 minutes between your last 3 sets. (Tempo means 3 seconds into the bottom, no rest, stand as fast as possible, 5 full seconds to rest at the top. Take advantage of that 5 seconds […]