• 100123 Saturday “Running Elbell”

    100123 Saturday “Running Elbell”

    Strength/Skill Work Skin-the-Cat: Work towards 5 consecutive going as far as you can. Complete 5 total sets. WOD 5 rounds of: 200m run 30 kettlebell swings (1.5/1 pood) 15 knees-to-elbows For time. Best of luck to all of those running the Hot Chocolate 10k today! Post results to comments!! ****Please remember: It is not too […]

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  • 100122 Friday “Double Jackson”

    100122 Friday “Double Jackson”

    Strength/Skill Work: Push-press WOD 5 rounds of: 20 thrusters (bar weight only 45/35lbs) 20 push-ups For time. ****Please remember: It is not too late to register for Heartstrings. Please contact Shanna or go to theHeartstrings website . If you are unable to register for a team or participate that day, please considersponsoring a CFA team […]

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  • 100121 Thursday “Feelin’ No Pain”

    100121 Thursday “Feelin’ No Pain”

    Strength/Skill Work: Hang Power Clean WOD 15-12-9 Deadlift (Use 70-80% of DL 5RM not to exceed 225/155lbs) Pull-ups For time. ****Please remember: It is not too late to register for Heartstrings. Please contact Shanna or go to theHeartstrings website . If you are unable to register for a team or participate that day, please considersponsoring […]

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  • 100120 Wednesday “Double Jerk”

    100120 Wednesday “Double Jerk”

    Strength/Skill Work Kettlebell swings: 10-10-10-10-10-10-10 If you can swing the 2 pood 10 reps or more then work on heavy single arm swings WOD 4 Rounds of: 1 minute max rep clean and jerk (70% push jerk 5RM not to exceed 135/95lbs) 30 seconds rest 1 minute max rep double unders 30 seconds rest Post […]

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  • 100119 Tuesday “Kelly”

    100119 Tuesday “Kelly”

    Strength/Skill Work Handstand push-ups: 5×5 Strict against the wall (no kip) or work to reduce band assistance when possible WOD 5 Rounds of: 400m run 30 box jumps, 24″ box 30 wall ball shots For time. ****It is not too late to register for Heartstrings. Please contact Shanna or go to theHeartstrings website toget yourself […]

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  • 100118 Monday “Rando”

    100118 Monday “Rando”

    Strength/Skill Work: Back Squat WOD 200m Farmer’s Carry (45/30) 21 Overhead squats (70% 5RM not to exceed 95/65lbs) 10 burpee pull-ups 150m Farmer’s Carry 15 Overhead squats 10 burpee pull-ups 100m Farmer’s Carry 9 Overhead squats 10 burpee pull-ups For time.

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  • 100117 Sunday “Rest Day”

    100117 Sunday “Rest Day”

    Tony enjoying his post-WOD dog therapy with Hoka and Lloyd. Rest Day ****It is not too late to register for Heartstrings. Please contact Shanna or go to theHeartstrings website toget yourself registered for a team!If you are unable to register for a team or participate that day, please consider sponsoring a CFA team member. Every […]

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  • 100116 Saturday “Anna”

    100116 Saturday “Anna”

    The video is of Jeff Martone and Ana Browne performing a Turkish Getup @Cima studios during a KB certification. Strength/Skill Work: Find a bilateral 3 rep max Turkish Get-up (TGU). Use dumbbells, kettlebells, barbells,med balls, peopleor weighted object of your choosing. Just make sure you can complete the movement with both arms! WOD: 600m run […]

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