• 110530 Monday “Paul”

    110530 Monday “Paul”

    Pleaseremember our schedule changes for today by referring to the post below! Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty whileresponding to a domestic disturbancecall on April 4, 2009. He was engaged to be married with Lisa Esposito. Thank you to all military, police, […]

  • 110529 Memorial Day Hours Reminder

    110529 Memorial Day Hours Reminder

    Please remember that tomorrow is Memorial Day and the CFA schedule has been modified. Classes will be held at 5am, 7am and 9am. All are welcome to attend these class times. The schedule will be able to accommodate larger groups. Please note: This means that there will be NO EVENING CLASSES on Monday, May 30th, […]

  • 110528 Saturday “Half-Cindy”

    110528 Saturday “Half-Cindy”

    A. Complete 5 rounds of A1/A2: A1. OHS @ 1010; 8-10 reps. Rest 60s A2. Kettlebell high pull @ 2122; 6-8 reps. Spend 2 minute focusing on mobility b/f returning to A1. B. AMRAP in 10 minutes of: 5 pull-ups 10 push-ups 15 squats Post total rounds, bands (if applicable), push-ups on knees or toes

  • 110527 Friday

    110527 Friday

    A1. Deadlift @ 4222; 6-8 x 5. Rest 60s b/f A2. A2. Ring dips @ 20×1; 2-4 reps. Add weight as you can complete 4 reps at tempo. Rest 2 minutes and spend sometime working on mobility b/f returning to A1. B. In 90 seconds complete 10 touch ‘n go deadlifts immediately followed by max […]

  • Memorial Day Schedule Changes

    Memorial Day Schedule Changes

    Due to the holiday this coming Monday classes will be condensed into three morning classes at: 5am, 7am and last class at 9am. Open gym options: 6-7am, 8-9am or 10am-noon. Please feel free to come to any hour of these hours even the evening people who may not start their work days at 5am! Send […]

  • 110526 Thursday

    110526 Thursday

    A. Complete 5 sets of A1/A2: A1. Dumbbell alternating forward lunge @ 20×1; 8-10/leg. Do all 16-20 & then rest 30s b/f A2. A2. Kettlebell swing @ 1013; 10-12 reps. 60s rest b/f returning to A1. Yes, that is a 3s hold overhead. Control the weight and focus on the overhead position. B. Hang power […]

  • 110525 Wednesday

    110525 Wednesday

    A. Complete 5 rounds of A1/A2: A1. Front squat @ 4011; 4-6 reps. 20s rest b/f A2. A2. Body or ring rows @ 41×3; 4-6 reps. (once you get nearly horizontal with the ring rows you can increase the difficulty by elevating your feet on a box and complete do them as body horizontal rows) […]

  • 110524 Tuesday

    110524 Tuesday

    A. Spend 10 minutes working handstand progressions. Goal of spending an accumulation of 2-4 minutes inverted. Focus on active shoulders and neutral midline position. B. Complete 4 rounds of the following working at a sustainable effort: 4 minutes of run/walk through 30m shuttle run circuit. (out & back to 10m, out & back to 20m, […]