• 110127 Thursday “Time Delay”

    110127 Thursday “Time Delay”

    Strength/Skill Work Row for watts: Complete a minimum of 5 attempts with 2-3 rest in between during which you work on mobility work! Post best wattage score to comments. WOD 5 rounds of: 15 sumo deadlift high-pull (Use ~50-60% of your 2/3RM Power clean NTE 95/65lbs) 12 jumping lunges (6 per leg) 9 knees to […]

  • 110126 Wednesday

    110126 Wednesday

    Strength/Skill Work Shoulder press: 5 x 8 reps @ 1031 WOD Complete 3 rounds of the following: AMRAP in 2 minutes of: 5 Deadlifts (Use ~40% of your 5RM NTE 135/95lbs) 10 Double unders 1 minute rest AMRAP in 2 minutes of: 5 ring dips 10 wall balls 1 minute rest Pick up where you […]

  • 110125 Tuesday

    110125 Tuesday

    Strength/Skill Work Split squat: 5×6 @ 3011 (Those that did FS Monday use 3.5-4 steps away from the box vs. the typical 3) WOD Complete 3 rounds of: 1 min max rep box jumps (20″) 30 seconds rest 1 minute max rep Turkish Get-ups, right arm (1.5/1 pood) 30 seconds rest 1 minutes max rep […]

  • 110124 Monday

    110124 Monday

    Congrats to all of those who participated in the Hot Chocolate 10k this past Saturday! CFA was well represented with Katie Nery (running for Shanna Duvall) who placed 3rd in the 25-29 age group. She took over 1:20 off last year’s time running 44:18 which would have been 2nd in the 35-39 age group. Rustan […]

  • 110122 Saturday “Puberty Relay”

    110122 Saturday “Puberty Relay”

    Strength/Skill Work Hang power clean: 6-8 sets of 3 Working up in weight as you are able to catch in a proper front rack position. Drop down 10-20% when form starts to break down and finish out the remaining sets. Partner WOD AMRAP in 10 minutes of: While one partner completes 70ft of burpee broad […]

  • 110121 Friday “Fight Gone Bad”

    110121 Friday “Fight Gone Bad”

    Strength/Skill Work Kettlebell swing: 20, 15, 10, 10, 10 Work to move up in weight and swing a bell that you do not typically use in a workout. Use the Russian swing when first moving up in weight. You can also play with the double Russian swing. WOD In this workout you move from each […]

  • 110120 Thursday

    110120 Thursday

    Strength/Skill Work Dumbbell press: 5 or 6 sets of 5 @1031 WOD 5 Rounds of: 7 hang cleans (Use ~70% NTE 135/95lbs) 12 box jumps (24/20″) 1 minute rest between rounds. Subtract 4 minutes from overall time and post to comments.

  • 110119 Wednesday “Sweet Sevens”

    110119 Wednesday “Sweet Sevens”

    Strength/Skill Work Back squat: 5 or 6 sets of 5 @ 3011 Rest 3 minutes between sets and work to add weight each set as long as you can maintain tempo. WOD AMRAP in 7 minutes of: 7 pull-ups* 7 burpees *Advanced=chest to bar pull-ups