• 100511 Tuesday

    100511 Tuesday

    Strength/Skill Work: Push jerk WOD 5 rounds of: 12 shoulder press (Use ~60% of 1RM not to exceed 95lbs/65lbs) 12 toes to bar for time.

  • 100510 Monday Helen

    100510 Monday Helen

    Strength/Skill Work: Deadlift WOD 3 Rounds of: 400m run 21 kettlebell swings 12 pullups For time.

  • 100509 Rest Day

    100509 Rest Day

    I hope you all had a restful Mother’s Day. A big thank you to all the moms at CFA who set the example for their children to lead healthy, productive lives every time they walk in the gym. They get worn out just watching how hard all of you work!

  • 100508 Saturday

    100508 Saturday

    Strength/Skill Work Double unders: Spend 10 minutes working on the skill. Then, set a clock for 5 minutes and complete as many double unders as possible. Remember that they only count when you CLEAR the rope twice per jump. Post total reps to comments. Partner WOD AMRAP in 20 minutes of: 200m Overhead bar carry […]

  • 100507 Friday “Jeremy”

    100507 Friday “Jeremy”

    Strength/Skill: Turkish Get-up WOD 21-15-9 Overhead squats Burpees For time. OHS: Use ~70% of 5RM not to exceed 95/65lbs. We last did this workout on 100215. Remember Friday is Project Red Shirt! T-Shirt pre-orders will end on Monday! These are the shirts we are ordering for Project Red Shirt. There will be a pre-sale running […]

  • 100506 Thursday “Mid-Life Awakening”

    100506 Thursday “Mid-Life Awakening”

    Strength/Skill Work Handstand holds: Spend a total of three minutes inverted in as few sets as possible. L or Tuck Sits: Spens a total of three minutes in this position in as few sets as possible. WOD 20 back squats 10 ball slams 16 back squats 20 ball slams 12 back squats 30 ball slams […]

  • 100505 Wednesday Mile Time Trial

    100505 Wednesday Mile Time Trial

    Strength/Skill Work: You will have 15 minute to find the max weight you can clean to your shoulders and put over your head in a fully locked out position. Clean and jerk would be the most efficient way to do this, but push-press is also allowed. WOD Mile Run For Time. We last did the […]

  • 100504 Tuesday “Filthy 50″

    100504 Tuesday “Filthy 50″

    WOD 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots 50 Burpees 50 Double unders