• 100419 Monday “Isabel”

    100419 Monday “Isabel”

    Strength/Skill Work: Pistol box jump WOD 30 reps Snatch For time. Use 70-80% your max snatch not to exceed 95/135lbs. Please note a full squat snatch is NOT required. Just get the bar from the ground to overhead 30 times. New Class Time: Beginning next Monday, April 26th, we will be adding a 4:30-5:30pm class […]

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  • 100418 Sunday “Co-operation”

    100418 Sunday “Co-operation”

    NC/SC CrossFit Sectionals from Boomer Alred on Vimeo. Class at 3:00 today to make up for the classes we missed yesterday. Feel free to join us for a little bit of fun co-operation and laugh at your coaches who are rather sore from yesterday’s Garage Games Team Challenge. Partner WOD With only one person working […]

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  • 100417 Saturday Closed for Garage Games

    100417 Saturday Closed for Garage Games

    NC/SC CrossFit Sectionals from Boomer Alred on Vimeo. Classes at CFA are cancelled today due to participation in the Garage Games Affiliate Team Challengein Woodstock, GA. Check back later today for results to be updated under the comments.

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  • 100416 Friday “Wobble”

    100416 Friday “Wobble”

    Strength/Skill: Hang power snatch WOD 5 Rounds 20 Kettlebell swings (53/35lbs) 15 Overhead squats (bar weight only) For time. Closing THIS Saturday! Due to participation in theGarage Games Affiliate Team Challenge ALL classes will be cancelled this Saturday morning (April 17th). We will be having a make up class this Sunday at 3:00pm. On Ramp […]

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  • 100415 Thursday “Halestorm”

    100415 Thursday “Halestorm”

    Strength/Skill Work: Muscle-up progression WOD 400m run 5-10-15-20 Push-press (Use 65-70% of your push-press 5RM not to exceed 95lbs/65lbs) Box Jumps (20/24″) 400m run For time. Closing THIS Saturday! Due to participation in the Garage Games Affiliate Team Challenge ALL classes will be cancelled this Saturday morning (April 17th). We will be having a make […]

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  • 100414 Wednesday “Pull-up Ladder”

    100414 Wednesday “Pull-up Ladder”

    Today’s strength/skill is the affiliate team qualifier WOD #3 After a 5 minute movement specific warm-up, you will have 7 minutes to find the heaviest wt you can front squat for 7 reps. Score is highest wt. WOD With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, threepull-ups […]

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  • 100413 Tuesday “Rollercoaster”

    100413 Tuesday “Rollercoaster”

    Strength/Skill Work: Push-press WOD 21-15-9 Deadlifts(Use 70% of deadlift 5RM not to exceed 225/155lbs) Burpees For time.

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  • 100412 Monday “Big Brother”

    100412 Monday “Big Brother”

    Strength/Skill Work Power clean: Heavy single WOD 4 rounds 21 power cleans 400m run For time. Use ~70% of the heaviest power clean you can complete today with GOOD TECHNIQUE! Do not exceed 115/75lbs.

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