• 100109 Saturday “Rollercoaster”

    100109 Saturday “Rollercoaster”

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

  • 100108 Friday “The Tempest”

    100108 Friday “The Tempest”

    Strength/Skill Work: Muscle-up progressions WOD As many rounds as possible in 15 minutes of: Ring dips 7 reps One armkettlebell thrusters 10 reps (5 per arm 53/35lbs) Ball slam 15 reps This WOD was last completed on 091007.

  • 100107 Thursday “Bear Fight”

    100107 Thursday “Bear Fight”

    WOD Bear Complex=Power clean, front squat, push press/jerk, back squat, push press/jerk Complete as many cycles as possible in 5 minutes of the bear comples, 5 minutes rest Complete as many cycles as possible in 4 minutes of the bear comples, 4 minutes rest Complete as many cycles as possible in 3 minutes of the […]

  • 100116 Wednesday “Slam Dunk”

    100116 Wednesday “Slam Dunk”

    Strength/Skill Work: Front squat WOD 30 seconds on, 30 seconds off rotating through each of the following stations: Wall Ball (Men-10′ target, Ladies-8′ target) Pull-ups Box Jumps (20″) Complete 4 total rounds. Please note there is not a specific rest station being that you have 30 seconds of rest between each station. Post total reps […]

  • 100105 Tuesday “Isabel”

    100105 Tuesday “Isabel”

    Strength/Skill Work: Deadlift WOD 30 reps Snatch For time. Use 60-70% 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. ***REMINDER NOON CLASS ONLY TODAY. The noon class on Tuesdays is full. You can see the new […]

  • 100104 Monday “Singled Out”

    100104 Monday “Singled Out”

    Strength/Skill Work: Shoulder Press WOD 3 Rounds of: 25 Kettlebell swings (1.5/1 pood) 15 Right arm dumbbell push press (25/45lbs) 25 Kettlebell swings 15 Left arm dumbbell push press For time. ***REMINDER thatCFA” class schedule has been significantly modified and will begin TODAY. If you have not emailed or discussed your preferred times with one […]

  • 100102 Saturday “Graceful Cindy”

    100102 Saturday “Graceful Cindy”

    Strength/Skill Work: Single support deadlift WOD 10power clean and jerks (Use 70% of5RM Jerk not to exceed 135/95lbs) 5rounds of Cindy* 10power clean jerk 3rounds of Cindy 10power clean and jerk 1 round of Cindy For time. *Cindy is a CrossFit work-out where one round is equal to 5 pull-ups, 10 push-ups and 15 squats. […]

  • 100101 Friday “Carolina Challenge Final”

    100101 Friday “Carolina Challenge Final”

    Happy New Year! Today is the New Year’s Day Paleo Potluck/Lecture and WOD! Lectures will get started between 10:30 and 10:40. The first wave is about to start the work-out and we hope to start the last wave around 10:00. Feel free to come join us! It doesn’t matter if you were unable to RSVP! […]