• CFA New Year’s Day Bash/Brunch!

    CFA New Year’s Day Bash/Brunch!

    It’s time to celebrate! What are we celebrating?? It is a celebration about YOU, me and anyone else who allows oneself the opportunity! WOD The morning will kick off with the workout from this year’s final event of the Carolina Challenge: In the order of your choice complete max reps in two minutes of: kettlebell […]

  • 101230 Thursday Partner WOD!

    101230 Thursday Partner WOD!

    Strength/Skill Work Kipping pull-up practice followed by 4 sets of max reps in 15 seconds at the top of every 60 seconds. Partner WOD As a team complete 8 rounds for time of: 20 consecutive wall ball shots* 10 power cleans (Use~80% of your 2RM not to exceed 155/105lbs) One person works while the other […]

  • 101229 Wednesday “Tides of Change”

    101229 Wednesday “Tides of Change”

    Strength/Skill Work Hang snatch 3-3-3-3-3-3-3 WOD 5 rounds of: 7 high box jumps (30/25″) 21 kettlebell swings (53/35lbs) For time. New Year” Day Event: WODs at 9am, 920am and 940am are now full so we are adding a heat at 8:40. Let me know who wants in on this! Paleo potluck, lectures/perspectives shared by David, […]

  • 101228 Tuesday “Police Truck”

    101228 Tuesday “Police Truck”

    Strength/Skill Work Push-press: Work to add a maximum of 10lbs to your previous 5 rep max OR complete the next work-set sequence if you missed your last push-press 5RM attempt. WOD AMRAP in 8 minutes of: 10 Overhead Plate Box Step-ups (5 per leg) 20 Double unders This workout was last completed on 100927. New […]

  • 101227 Monday “Addam’s Family”

    101227 Monday “Addam’s Family”

    Strength/Skill Work Deadlift: 3-3-3-3-3-3-3 while following the tempo of 1031 (1 second to stand, no rest at the top, 3 seconds to lower, 1 second rest at the bottom) We are adapting our deadlift technique in order to improve our co-ordination with the movement and get stronger. We are starting to demand a tempo, or […]

  • 101225 Saturday The Gym is Closed!

    101225 Saturday The Gym is Closed!

    Merry Christmas!

  • 101224 Friday “Slam Dunk”

    101224 Friday “Slam Dunk”

    Strength/Skill Work Part I: Work towards being inverted for 2-3 minutes. Do so by practicing headstands and handstands with focus on an active shoulder position and neutral mindline. Part II: Find a partner for wheel barrel walks in which you will go for max distance in 1 minute. Rest for approximately 3 minutes and repeat […]

  • 101223 Thursday “Green Machine”

    101223 Thursday “Green Machine”

    Strength/Skill Work Power clean: Spend 15 minutes working up to a heavy double. If you reach your max before 15 minutes is up, go down ~20% and complete 2 reps every minute for the remaining amount of time. WOD Complete 60 seconds work,30 seconds of rest as you rotate through each of the following stations […]